How to Do the Dumbbell Floor Press
The dumbbell floor press has you press from the floor, so your upper arms stop when your elbows touch down. This shortens the range and takes pressure off the shoulders, making it a good option for beginners, home training and heavy triceps work.
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Muscles worked
Primary
- Chest
Secondary
- Triceps
- Shoulders
How to do the Dumbbell Floor Press
- 1
Lie on the floor with your knees bent and a dumbbell in each hand at chest level.
- 2
Brace your core and keep your upper back tight to the floor.
- 3
Press the dumbbells up until your arms are straight.
- 4
Lower under control until your upper arms touch the floor.
- 5
Pause briefly without relaxing.
- 6
Press back up to the top.
- 7
Keep your wrists straight and over your elbows.
Form cues to remember
- Pause your arms lightly on the floor
- Drive the dumbbells up together
- Wrists stay stacked over elbows
- Elbows about 45 degrees
Common mistakes
Bouncing off the floor
Pause for a full second each rep.
Flaring the elbows wide
Tuck your elbows about 45 degrees.
Arching the lower back
Keep your feet planted and your ribs down.
Letting the dumbbells drift
Keep them over your chest and press straight up.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 90 sec rest |
|---|---|
| Strength | 3–5 sets of 5–8 reps, 2 min rest |
Take care sitting up with heavy dumbbells: roll them to your sides or set them down before you rise. The floor limits the range, which is gentle on the shoulders.
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Dumbbell Floor Press FAQ
Is the floor press easier on the shoulders?
For many people, yes. The floor stops your elbows from dropping below your torso, which removes the deepest shoulder position.
Does the floor press work the chest?
It does, though the shortened range emphasizes the triceps and the top half of the press more than a full bench press does.
Can I do the dumbbell floor press at home?
Yes, you only need dumbbells and a floor, so it is one of the best chest-pressing options without a bench.
