Alternating Dumbbell Floor Press
Build chest strength at home! Alternating dumbbell presses target & tone your chest using just the floor and dumbbells.
The Alternating Dumbbell Floor Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders. You'll need: dumbbells.
Required Equipment
Alternating Dumbbell Floor Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
Alternating Dumbbell Floor Press Variations and Alternatives
How to do the Alternating Dumbbell Floor Press
Start by lying flat on the floor, knees bent and feet flat.
Grip a dumbbell in each hand with a neutral grip (palms facing each other) and position them at the sides of your chest, elbows bent and resting on the floor.
Press one arm upwards, extending the elbow and pushing the dumbbell towards the ceiling until the arm is fully extended.
Lower the dumbbell back down to the starting position with control, while maintaining the other arm in the starting position.
Alternate the pressing action between arms, ensuring you complete an even number of repetitions with each arm to maintain balance in muscle development and strength.
Keep the movement steady and controlled, focusing on using the chest and triceps to press the weight up.
Breathe out as you press the dumbbell up, and breathe in as you lower it back to the starting position.
Remember to keep your lower back in a neutral position during the exercise, avoiding arching or lifting your back off the floor. Also, choose a weight that allows you to maintain good form throughout the exercise.
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Alternating Dumbbell Floor Press FAQs
What muscles does the Alternating Dumbbell Floor Press work?
The Alternating Dumbbell Floor Press mainly works the chest and triceps, with help from the shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Alternating Dumbbell Floor Press?
Dumbbells.
Is the Alternating Dumbbell Floor Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Dumbbell Floor Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Dumbbell Floor Press variations and alternatives?
Similar exercises include the Barbell Floor Chest Press, Floor Reverse-Grip Press, Dumbbell Floor Lying Straight-Arm Press and Dumbbell Floor Lying Hammer Press.
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