Dumbbell Floor Press.

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

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

Questions, answered.

What is the Dumbbell Floor Press?

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

What muscles does the Dumbbell Floor Press work?

The Dumbbell Floor Press primarily works your chest. It also recruits your triceps and front delts as secondary movers.

What equipment do I need for the Dumbbell Floor Press?

You need dumbbells to perform the Dumbbell Floor Press.

How many sets and reps should I do for the Dumbbell Floor Press?

A typical prescription for the Dumbbell Floor Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Dumbbell Floor Press good for beginners?

Yes. The Dumbbell Floor Press is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.