Step by step instructions, muscle activation and variants for the Dumbbell Single Arm Floor Press.
The Dumbbell Single Arm Floor Press is a unilateral pressing exercise performed lying on the floor, which limits the range of motion at the bottom and reduces shoulder stress. It effectively targets the chest and triceps while the floor prevents excessive elbow flare.
Common mistakes content is coming soon.
The Dumbbell Single Arm 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.