Dumbbell Floor Single-Arm Press
Strengthen your chest and triceps with the Dumbbell Floor Single-Arm Press! A great at-home variation of the bench press.
The Dumbbell Floor Single-Arm Press is a compound exercise that mainly works the chest, with help from the triceps and shoulders. You'll need: dumbbells.
Required Equipment
Dumbbell Floor Single-Arm Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Secondary
Triceps (triceps brachii); Front Shoulder (anterior deltoid)
Dumbbell Floor Single-Arm Press Variations and Alternatives
How to do the Dumbbell Floor Single-Arm Press
Start by lying flat on your back on the floor with your knees bent and feet planted firmly.
Grip a dumbbell in one hand with a neutral grip (palm facing inwards) and position it above your chest, arm fully extended.
Place your other arm out to the side for stability.
Slowly lower the dumbbell towards your chest by bending your elbow while keeping your wrist straight and your shoulder blade tucked in.
Stop once your upper arm lightly touches the floor.
Press the dumbbell back up to the starting position, focusing on engaging your chest and triceps muscles.
Complete the desired number of repetitions with one arm before switching to the other arm.
Maintain controlled movements throughout the exercise and avoid using momentum.
Ensure you choose a weight that allows you to perform the exercise with proper form while still challenging your muscles. If you're new to this exercise, start with lighter weights and increase as you build strength and confidence in the movement.
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Dumbbell Floor Single-Arm Press FAQs
What muscles does the Dumbbell Floor Single-Arm Press work?
The Dumbbell Floor Single-Arm Press mainly works the chest, with help from the triceps and shoulders. The main muscles are the pectoralis major.
What equipment do you need for the Dumbbell Floor Single-Arm Press?
Dumbbells.
Is the Dumbbell Floor Single-Arm 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 Single-Arm Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Floor Single-Arm Press variations and alternatives?
Similar exercises include the Barbell Floor Chest Press, Floor Reverse-Grip Press, Bottle-Weight Lying Chest Press and Dumbbell 3-Point Bench Press.
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