Instructions
Place pressure cuffs/tourniquets around your arms, just above the bicep muscles. Tighten until you feel the pressure to be around a 7/10 in tightness. The tourniquets will be uncomfortable due to the blood flow restriction but do not have them too tight.
Load a barbell with 20- 40% of your estimated one rep max (e1RM). Sit on the floor and roll the barbell over your hips. Grasp the barbell with a wider than shoulder width grip. Lie back on to the floor, bring the barbell up above chest height, straightening your arms. Lower the barbell down with control until your elbows touch the floor. Then powerfully push your arms back up. Perform for the desired number of repetitions then rest for 30 - 60 seconds, then repeat for the desired number of sets. Aim to keep the tourniquets on around your arms until all sets are complete, then remove them.
Tips
The BFR floor press is a great exercise for people coming back to heavy lifting from injury or for those who are not able to access the heavy weights they would usually lift in the gym. BFR allows blood to flow into your arms through the arteries but limits the amount of blood that can leave the arms through your veins. This restriction creates numerous changes within the body that has been found to increase muscle strength and size and optimise recovery from injury.
