If your doing BJJ or MMA and haven’t incorporated a barbell floor press in your training you are missing out. The floors press builds the upper body by taking leg drive out of the lift, such as in a bench press, while also taking strain out of the shoulders.
The floor press helps develop explosiveness and power to escape from under mount or to help you make a frame to create space against an opponents side control or pressure.
Bench Press 5×10
Seated chest press 3×10
Barbell Floor Press 3×10