Dumbbell Floor Press
Muscles worked
Instructions
- 1Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- 2Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
- 3Pause at the bottom, and then bring the weight together at the top by extending through the elbows.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Dumbbell Floor Press
The dumbbell floor press naturally limits the range of motion since the floor stops the descent as soon as the arm touches down, reducing shoulder stress while concentrating effort on the triceps near lock-out. It's an excellent exercise for those who feel shoulder discomfort on the classic bench press, or simply to vary the training angle.
check_circleBenefits
- check_circleLimited range that protects the shoulder
- check_circleConcentrates effort on the triceps near lock-out
- check_circleGood alternative when no bench is available
lightbulbExecution tips
- lightbulbLet the arm fully touch the floor on each rep
- lightbulbKeep the elbows slightly tucked
- lightbulbPause briefly at the bottom before pressing back up
warningCommon mistakes
- warningElbows bouncing hard off the floor
- warningRange stopping before touching the floor
- warningElbows too flared, stressing the shoulders
helpFrequently asked questions
Why do a floor press instead of a bench press?expand_more
The limited range protects the shoulder and concentrates more work on the triceps, useful when there's joint discomfort.
Does this exercise target the chest less?expand_more
A little, in favor of the triceps, but it remains a good overall pressing exercise.
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