Barbell Floor Press - Explosive Concentric Press
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
1150 KCAL |
|
Level
|
advanced |
Equipment
|
Barbell |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Lie flat on your back on the floor inside a power rack. Bend your knees to 90 degrees with feet flat on the floor. Grip the barbell slightly wider than shoulder-width, retract your scapulae, and plant your upper back firmly into the floor.
- 2. Eccentric Deceleration: Lower the resistance smoothly over 2-3 seconds until touching the floor base.
- 3. Explosive Drive: Accelerate purposefully from the dead stop with maximal concentric velocity, driving to lockout without shifting the upper back.
- 4. Breathing & Joint Safety: Inhale during the descent, maintain total core tension at floor contact, and exhale powerfully as you drive the bar to full extension. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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