About this exercise
The dumbbell floor press targets the chest and triceps while the floor limits the range of motion, reducing shoulder strain and emphasizing the lockout portion of the press.
Dumbbell floor press
Step by step instructions, muscle activation and variants for the Dumbbell floor press.
EasyMiddle chest
How to Perform
- Lie on your back on the floor with your knees bent and a dumbbell in each hand
- Start with the dumbbells pressed up over your chest with your arms extended
- Lower the dumbbells until your upper arms rest lightly on the floor
- Pause briefly with your elbows on the ground
- Press the dumbbells back up until your arms are fully extended
- Squeeze your chest at the top and repeat
Muscle Activation
Primary
Middle chest
Secondary
Triceps
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell floor press
The Dumbbell floor press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.