You cannot walk through a weight room without seeing at least one person on the Bench Press. It's arguably the most popular free weight exercise. But its long-lost cousin, the Floor Press, seems to have been forgotten.

The Floor Press actually predates the Bench Press. People learned to bench a barbell off the floor before benches were even invented. The exercises are obviously similar. The primary difference is that the Floor Press is performed from, you guessed it, the floor.

Nowadays, the Floor Press is most commonly used by powerlifters and folks who are specifically seeking to improve their Bench Press strength. Besides that, it's practically non-existent.

STACK is here to change your perception of the Floor Press. The exercise is good for more than improving your Bench Press. It is a solid upper-body pressing move that can help you gain strength, size and power. It's also versatile, allowing you to bench with a barbell when no bench is in sight.

We spoke to Rick Scarpulla, owner of Ultimate Advantage Training (Bloomingburg, New York) and an expert on everything to do with the Bench Press, to learn more about the benefits of this exercise.

RELATED: Scarpulla's Guide to a Bigger Bench Press

It's Inherently Explosive

According to Scarpulla, the Floor Press is by nature an explosive exercise. When you lower the bar, your upper arms rest on the ground at the bottom of the movement. This removes tension and elastic energy from your muscles, whereas the bench in a Bench Press acts almost like a trampoline to help you drive the bar up off your chest.

With the Floor Press, you can't rely on this elastic energy, so you basically start from scratch with each rep. Your muscles need to quickly turn on and produce speed and strength to drive the bar off the ground—and this is the definition of power.

"One of the most explosive things the human body is capable of is a transition from a negative energy transfer [when your arms rest on the ground] to a positive energy transfer [when you press the bar]," says Scarpulla.

It Develops the Triceps and Shoulders

Despite its shorter range of motion, the Floor Press won't let you READ MORE...