This Saturday's workout is programmed as a heavy bench press day, but due to logistics, we will replace it with floor presses as usual. Both movements emphasize the chest, triceps, and shoulders, but the floor press specifically engages the triceps more intensely, as they’re involved throughout the entire reduced range of motion. If you’re prone to shoulder injuries, the floor press is also a safer alternative, keeping your shoulders in a more stable position.

All barbells will be set up on the platform, allowing space for up to six barbells. You may need to share a bar with someone whose upper body strength matches yours. Alternatively, you can opt for dumbbell floor presses, which can be performed anywhere on the gym floor. Dumbbells provide the added benefit of correcting muscle and strength imbalances through unilateral movement, making them a shoulder-friendly way to build pressing strength in the upper body.

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

Warm up

2 rounds:

- 10 Band pull-apart
- 10 Bottom-up KB press L
- 10 Bottom-up KB press R
- 10 KB Pull-over
- 5 Plank shoulder tap/shoulder tap/push up

Tech

- Barbell floor press
- DB floor press

WOD

Floor press:
- 5-5-3-3-3-1-1-1-1

Cool Down