Dumbbell Floor Press

Start

Finish

How to do it

Lie on the floor with knees bent, lower the dumbbells until the back of each upper arm touches the ground, pause for a beat, then press back to lockout.

Muscles worked

Primary: chest · Also works: triceps, front delts

Equipment

Dumbbells

Common mistakes

• Bouncing the elbows off the floor to start the press
• Letting the elbows flare wide instead of tracking at about 45 degrees
• Arching the lower back hard off the floor to move heavier weight

Variations

• Single-arm floor press
• Neutral-grip floor press

Can't do this one? Swap it for

• Dumbbell Bench Press
• Push-Up
• Machine Chest Press

Related exercises

• Barbell Bench Presschest
• Dumbbell Bench Presschest
• Push-Upchest
• Machine Chest Presschest
• Incline Dumbbell Presschest
• Cable Flychest