The Aqua power bag floor press is a similar exercise to the bench press, except as the name implies, the floor is used instead of a bench. The main point of difference is the range of motion, with the bench press allowing for the elbows to travel past the torso. Both are excellent horizontal pushing movement, the bench press will engage the pecs more to build a bigger chest, with the floor press engaging the triceps more. Both movements can be performed with an Aqua Power Bag.

Teaching Points

  1. Lay on the floor in the fetal position with your bag next to you, grab the parallel handles and use your bodyweight to roll the bag onto your chest.
  2. Bend both knees, plant both feet on the floor and brace the core.
  3. Take a deep breath and then exhale as you press the bag away from the body.
  4. Straighten the arms and pause at the top of movement.
  5. Squeeze your shoulder blades together and pull the bag towards to the body.
  6. Repeat the movement.

Common Problems & Solutions

Error: Allowing the elbows to flare out during the press.
Correction: Keep the elbows tucked in push straight up to engage the pectorals more.