Dumbbell Floor Press tutorial
The dumbbell floor press is performed lying on the floor, where the floor limits how far the elbows can travel. This reduces shoulder stress and focuses on the chest and triceps in the top half of the movement. It suits home training without a bench and people with sensitive shoulders.
How to perform
- Lie on your back on the floor with knees bent and feet flat.
- Hold the dumbbells with your elbows on the floor at about 45 degrees from your body.
- Press the dumbbells above your chest until your arms are straight.
- Lower the dumbbells slowly until your upper arms gently touch the floor.
- Pause briefly without fully relaxing the muscles.
- Press the dumbbells back up by squeezing your chest.
Breathing: Inhale as you lower the dumbbells and exhale as you press.
Key tips
- Don't bang your elbows on the floor; the touch should be soft.
- Squeeze your shoulder blades together and into the floor.
- For heavy dumbbells, rest them on your thighs first, then lie back.
Common mistakes
- Slamming the elbows into the floor and bouncing off it
- Flaring the elbows to 90 degrees
- Arching the back and lifting the hips off the floor
Safety: People with shoulder pain can use lighter dumbbells and a neutral grip with palms facing each other.
ChestPrimary muscle
DumbbellEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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