Floor Press (Dumbbell)

How to do it

1. Sit on the floor with the dumbbells on your thighs, lie back and bring them to your chest.
2. Bend your knees and set your feet flat, shoulder blades back and down.
3. Lower the dumbbells slowly until the backs of your upper arms touch the floor.
4. Press up and slightly in to straight arms over your shoulders.

Key cues

• Feet flat, knees bent
• Shoulder blades back
• Elbows angled toward your ribs
• Pause on the floor, then press
• Lock out over your shoulders

Common mistakes

• Letting your shoulder blades slide forward at the top
• Flaring your elbows straight out to the sides
• Dropping the dumbbells so fast your arms crash into the floor
• Pressing the dumbbells out ahead of your shoulders

Muscles worked

Primary

Chest and front delts

Secondary

Triceps

Equipment

Dumbbells.

Variations

• Floor Press (Barbell)

  Barbell · Chest, front delts · Push

• Floor Press (Kettlebell)

  Kettlebell · Chest, front delts · Push

References

1. StrengthLog: Dumbbell Floor Press
2. BarBend: Floor Press