Module 10: Bridge Floor Press

Lead Instructor: Fabio Zonin

Access: Public Status: Active Lesson: Part of Course

An old school “bench press”—that requires no bench.

Train this great builder of strength and hypertrophy on its own—or use it as a powerful assistance exercise for the bench.

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Lesson Specs

Path Channel: StrongFirst > > Topic: Fitness > Program: StrongFirst Techniques > Course: StrongFirst Barbell Fundamentals
Date Launched 5/13/2019
Length 8 min, 25 sec

Cost Part of Course

Status Active
Code LS-00001267
Prerequisite None

Other Lessons in Course

Instructions

Watch the Lesson
Take notes on key aspects
Bookmark key points in the Lesson
Ask questions on the Forum
Use Lesson resources to supplement your knowledge

Lesson Chapters

Introduction to the Bridge Floor Press
Technique
Conclusion to the Bridge Floor Press

Lead Instructor

Fabio Zonin

StrongFirst Certified Master Instructor

Fabio Zonin is a StrongFirst Certified Master Instructor. He is also the Ground Force Method National Director for Italy, the BPro Physical Functional Training Director for Italy, and the Flexible Steel European Director of Operations. Fabio is a former powerlifter, natural bodybuilder, and owner of fitness centers. He was the first Italian to accomplish the Beast Tamer Challenge. He has been a Master Teacher for FIF (Italian Federation of Fitness) for almost two decades (1994-2012) and the former vice president of AINBB (Italian Association of Natural Bodybuilding).

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Other Lessons in This Course

Part of Course

Module 1: Intro, Expectations, and Safety

Not the same old yada-yada. Watch this or else.

Part of Course

Module 2: Joint Mobility, Warm-Up, and Breathing

We called it a “warm-up” just because you are used to the term. It is much more than that. We “make your joints bend easier” to take the brakes off your strength.

Part of Course

Module 3: Foundations for the Barbell Course

Open your hips for effortless squats… Stretch your chest and shoulders for confident presses… Grip the bar like a pro and press more… Fine-tune your squats and deadlifts with “the StrongFirst clock.”

Part of Course

Module 4: Back Squat

Done right, the back squat is a builder with no equals. Done wrong, it can wreck you for good.

Our instruction is obsessively precise.

Part of Course

Module 5: Zercher Squat

The ultimate “squat for the people!” Simple technique. No strain on the wrists, shoulders, or elbows. No need for a rack or a spotter. A great carryover to sports and other lifts.

Part of Course

Module 6: Military Press

A classic that ought to be treated right. Others will show you how to press strict and weak—or to put up a lot of weight sloppily. We press strict and strong, the way Soviet weightlifters did in the early 1960s.

Free!

Module 7: Sumo Deadlift

The go-to total body strengthener for any athlete. Simple, safe, and as “functional” as an exercise can be.

A minimalist’s ultimate choice.

Part of Course

Module 8: Conventional Deadlift

Russians call it “the classic deadlift.” It is worlds apart from the sumo in leverage and personality.

Your body and your mind will prefer one or the other. Where the sumo is cold and clinical, the “classic” is pure rage.

Part of Course

Module 9: Bench Press

Our bench press is a total body lift.

Designed to lift the most amount of weight safely. To train a maximal number of muscles. And to deliver results faster than any other pressing exercise, barbell or not.

Part of Course