Dumbbell Floor Press
Strengthen your chest with Dumbbell Floor Press! A simple, effective exercise you can do at home to build upper body strength.
The Dumbbell Floor Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: dumbbells.
Required Equipment
Dumbbell Floor Press Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Dumbbell Floor Press Variations and Alternatives
How to do the Dumbbell Floor Press
Lie on the floor with your knees bent and feet flat on the ground.
Hold a dumbbell in each hand with your palms facing each other.
Start with the dumbbells together right above your chest, pressed against one another tightly.
Keep a slight bend in your elbows throughout the movement.
Push the dumbbells up towards the ceiling while squeezing them together as hard as possible.
Stop just before your arms are fully extended and hold the contraction for a moment.
Slowly lower the dumbbells back down to the starting position while still squeezing them together.
Avoid letting the dumbbells drift apart; the key is to maintain inward pressure throughout the entire movement.
Repeat for the desired number of reps and sets.
Make sure to perform the exercise with control and maintain constant tension in the chest muscles. Adjust the weight accordingly to keep the movement challenging but doable with proper form.
---
Dumbbell Floor Press FAQs
What muscles does the Dumbbell Floor Press work?
The Dumbbell Floor Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Dumbbell Floor Press?
Dumbbells.
Is the 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 Dumbbell Floor Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Floor Press variations and alternatives?
Similar exercises include the Barbell Floor Chest Press, Floor Reverse-Grip Press, Dumbbell Floor Lying Fly and Dumbbell Floor Lying Straight-Arm Press.
Training calculators
Work out the numbers behind your training before your next session.