# Floor Press (Dumbbell)

> A dumbbell press done lying on the floor, where your upper arms stop at the ground to train your chest, front delts and triceps.

Page: https://fitnessie.app/exercises/dumbbell-floor-press/
Type: Dumbbell · Push
Demo video: https://fitnessie.app/demos/floor-press-dumbbell/beec16badb33ea34.mp4

## 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)](https://fitnessie.app/exercises/floor-press/)
- [Floor Press (Kettlebell)](https://fitnessie.app/exercises/kettlebell-floor-press/)

## References

- [StrengthLog: Dumbbell Floor Press](https://www.strengthlog.com/dumbbell-floor-press/)
- [BarBend: Floor Press](https://barbend.com/floor-press/)