Dumbbell Floor Reverse Press
Strengthen your chest at home! This dumbbell press variation targets your pecs with no bench needed.
The Dumbbell Floor Reverse Press is a compound exercise that mainly works the triceps and shoulders, with help from the chest. You'll need: dumbbells.
Required Equipment
Dumbbell Floor Reverse Press Muscles Worked
Primary
Triceps (triceps brachii); Front Shoulder (anterior deltoid)
Secondary
Upper Chest (pectoralis major, clavicular head)
Dumbbell Floor Reverse Press Variations and Alternatives
How to do the Dumbbell Floor Reverse Press
Start by selecting an appropriate weight for the dumbbells and lie down on the floor on your back with your knees bent and feet flat on the ground.
With a dumbbell in each hand, position your arms so that you're holding the dumbbells with palms facing towards you, directly above your chest. This is the starting position.
Engage your core and press the weights upward by extending your arms, keeping your wrists in line with your forearms. Remember to keep the palms of your hands facing towards you throughout the movement.
Once your arms are fully extended, pause for a moment at the top of the press.
Slowly lower the dumbbells back to the starting position above your chest.
Repeat the motion for the desired number of repetitions and sets, ensuring you maintain control of the dumbbells throughout the entire exercise.
Make sure to keep your movements slow and controlled to focus on muscle contraction and to prevent injury. Always keep your back pressed against the floor to protect your spine. If you are new to this exercise or weight training in general, consider having a spotter or starting with lighter weights to ensure proper form.
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Dumbbell Floor Reverse Press FAQs
What muscles does the Dumbbell Floor Reverse Press work?
The Dumbbell Floor Reverse Press mainly works the triceps and shoulders, with help from the chest. The main muscles are the triceps brachii and anterior deltoid.
What equipment do you need for the Dumbbell Floor Reverse Press?
Dumbbells.
Is the Dumbbell Floor Reverse 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 Dumbbell Floor Reverse Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Floor Reverse Press variations and alternatives?
Similar exercises include the Floor Reverse-Grip Press, Bodyweight Bench Dip, Dumbbell Floor Lying Straight-Arm Press and Dumbbell Floor Lying Hammer Press.
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