While there are a lot of great upper body exercises, when it comes to building strength few can beat the Floor Press for us as mountain bikers. Essentially a Dumbbell Bench Press while lying on the floor, it is a great way to teach good pressing mechanics while also taking some stress off the shoulders.

In this video I explain why I like to use the Floor Press to build upper body strength for the hard charging trail rider and some tips to help you get more out of this exercise.

If you’ve never used this exercise before I suggest starting with 3 sets of 5 reps, doing one side at a time like I show in the video. Focus on perfecting your form and ability to stay tight instead of how much weight you do, although you will want to increase the weight as you get stronger.

After 4 weeks of that you can experiment with doing both sides at the same time, using a barbell and other set/ reps schemes. I like to alternate a phase of heavy floor presses with a phase of higher rep push ups, which seems to strike a nice balance.

If you have any questions about this exercise please feel free to post a comment below. And if you liked this training tip please click one of the Like or Share buttons to help spread the word.

Until next time…

Ride Strong,

James Wilson

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