Leg Over Floor Press

What is Leg-Over Floor Press? The leg-over floor press is a compound exercise that targets the chest, shoulders, and triceps while also engaging the core muscles. This exercise involves lying on the floor and pressing a weight overhead while alternating crossing one leg over the other in a controlled manner.

Tutorial

1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
2. Hold a dumbbell or a barbell with an overhand grip directly above your chest, arms fully extended.
3. Keeping your core engaged, slowly lower the weight towards your chest while simultaneously crossing one leg over the other.
4. Press the weight back up to the starting position while uncrossing your legs.
5. Repeat the movement, alternating crossing the opposite leg over each time.

Common Mistakes

• Arching the back: Keep your lower back pressed into the floor throughout the exercise to avoid strain.

• Using momentum: Avoid swinging the weight or using momentum to lift it. Focus on controlled movements. - Lifting too heavy: Start with a lighter weight to ensure proper form before increasing the resistance.

Tips for Better Results

• Focus on your breathing: Inhale as you lower the weight and exhale as you press it back up.

• Engage your core: Keep your core muscles tight throughout the exercise to stabilize your body. - Control the movement: Slow and controlled movements are more effective than rushing through the exercise.

Muscles Worked

• Primary muscles: Chest (pectoralis major), shoulders (deltoids), triceps - Secondary muscles: Core muscles (rectus abdominis, obliques)