How to do a Dumbbell Floor Press

Authored by Fitbod

About Dumbbell Floor Press

Sets Logged
1,132,863
Popularity Rank
167th
Difficulty
Intermediate
Chest Strength
45 mSCORE 75th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

The Dumbbell Floor Press targets the chest, triceps, and shoulders, offering a safer alternative to the bench press by limiting the range of motion. This exercise is effective for strengthening the upper body, with a focus on the lockout portion of the press, enhancing tricep strength and reducing shoulder strain. Ideal for those with limited equipment or seeking to minimize shoulder stress while still engaging the chest and arms.

  1. Lie your back onto the floor while squeezing your shoulder blades together and while bending your knees to put your heels firmly on the ground.
  2. The floor should be in contact with your head, shoulders, and butt at all times.
  3. With your arms extended overhead, position the dumbbells over your shoulders.
  4. Keeping your core braced by breathing into your stomach and flexing the abdominal muscles, flex your elbows while keeping them at a 45 degree angle from your torso.
  5. Once you have gently touched your elbows to the floor, exhale to return the dumbbells back to the starting position.

Performance Tips

  • What are the benefits of benching on the floor?

    Dumbbell bench pressing on the floor offers several benefits: it increases stability and balance by requiring more coordination, and the floor limits the range of motion, protecting the shoulders and reducing injury risk. This exercise enhances triceps activation and isolates upper body muscles, as leg drive is not used. Dumbbells allow for unilateral movement, addressing muscle imbalances, and the need for stabilization boosts core engagement. Additionally, it's a versatile and convenient exercise that can be performed without a bench.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    30
    lbs
    40
    lbs
  • advanced
    8
    reps
    35
    lbs
    45
    lbs

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