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John Gaglione's Power Series Wrestling Training # 12


Wrestler-Power Series #12 Barbell Training Floor Press

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The bench press is one of the most popular strength training exercises in America. This is for a good reason as it is one of the best exercise to develop strength and power in the upper body.

The bench press is a much more technical lift then people give credit for. It can also be stressful on the shoulders if improper technique is utilized. When performing any press it is important to “pack” the shoulder down and back and try to “pull” the weight down in order to activate the lats and shoulder stabilizers in order to create a stable platform to press from and help prevent shoulder instability, which can lead to injury. For that reason my advice is to start off with a floor press before you do a typical barbell bench press.

For one reason EVERYONE has a floor so everyone can floor press! The floor press is also a partial range of motion lift so it is much less stressful on the shoulder automatically then a regular bench. The floor press eliminate the legs out of the equation so it allow the lifter to really focus on solid pressing technique, shoulder, and elbow position without having to worry about the technical nuances of legs drive and set up of the legs. The athlete can really focus on keeping the elbows in and packing the shoulder to ensure maximal shoulder stability. I also recommend the floor press with a pause. This will help improve stability even more and improve starting strength (strength from a dead stop position). Starting strength is important since it will teach the athlete to explode from a dead stop position such as a stalemate situation or off of the whistle.
So make sure you master the floor press before you start benching! Remember to keep your elbows tucked in and keep your entire upper back extremely tight and shoulder pulled down and back when you press. When you go back to the bench press you will be much better off!


If you have any questions feel free to e-mail me at gaglionestrength@gmail.com
or check out my website www.gaglionestrength.com

To take your wrestling to the next level and ensure this wrestling season is your best one ever go to GaglioneStrength.com and e-mail Coach Gaglione for more information on how YOU can take your training to the next level.

Not from around the area, but still want to learn the exact systems that are used at
Gaglione Strength to build champions? Check out
SupremeStrengthForSports.com to learn more.

 Coach John Gaglione is a Sport Performance Specialist out of Long Island New York. He is a certified "Underground" Strength coach who specializes in training combat athletes. John’s work has been featured in Elite Fitness Systems, Testosterone Nation
, One Result & local wrestling site Long Island Wrestling Association.
If you would like to learn more about John you can reach him at www.gaglionestrength.com or e-mail him at gaglionestrength@gmail.com.