HyperBody
Exercise library · Chest

Dumbbell Floor Press.

Floor-based dumbbell press that limits range to protect the shoulders and target the triceps.

BeginnerDumbbells
Dumbbell Floor Press
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Chest
Secondary
Triceps · Front delts
The play-by-play

How to do it.

  1. Step 01

    Sit on the floor holding two dumbbells

  2. Step 02

    Lie back and bring the bells to chest level

  3. Step 03

    Press the dumbbells up over the chest

  4. Step 04

    Lower until the upper arms touch the floor

  5. Step 05

    Pause briefly then press again

  6. Step 06

    Sit up safely to set the bells down

What separates good from great

Pro cues.

  • Let the elbows settle on the floor each rep

  • Keep the core braced and ribs down

  • Use a controlled tempo on the descent