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Exercise Library / Dumbbell Floor Press

Dumbbell Floor Press

The dumbbell floor press builds your chest, shoulders and triceps while lying on the floor.

Strength Training

What this exercise does

The dumbbell floor press builds your chest, shoulders and triceps while lying on the floor. The floor stops your elbows at a safe depth, so it is gentler on the shoulders than a bench press.

At a glance

Body part
Chest, Arms
Muscles worked
Chest, Triceps
Experience
Intermediate
Equipment
Dumbbells

How to do it

  1. Lie on your back with your knees bent and feet flat. Hold a dumbbell in each hand, elbows resting on the floor.
  2. Press the weights straight up until your arms are straight.
  3. Pause at the top.
  4. Lower slowly until your upper arms touch the floor.
  5. Do 8 to 12 reps.

Common mistakes

  • Letting the elbows flare wide.
  • Bouncing the arms off the floor.
  • Arching the back.

Make it easier or harder

Make it easier

Use lighter weights, or press one arm at a time.

Make it harder

Add weight, or lift one foot off the floor.

Keep it safe

Start with a pair of light dumbbells. Make sure you can set them down safely if you get tired.

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