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Dumbbell Alternating Floor Press
Dumbbell alternating floor press targets chest, triceps, and anterior deltoids to build upper body strength and unilateral control; uses limited range of motion for shoulder safety.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest, Lower Chest
Triceps
8/10Lateral Head, Long Head
Shoulders
6/10Anterior Delts
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the floor with knees bent and feet flat, dumbbells on thighs. Lie back and kick dumbbells up to extend arms above chest.
- Keep one arm extended while lowering the other dumbbell to the side until upper arm touches floor.
- Press the lowered dumbbell back up to full extension without locking elbows.
- Alternate arms, maintaining core engagement and 45-degree elbow angle.
- Switch sides for each rep.
- Lower both dumbbells controlled at end.
Coaching Tips
Form Cues
- Elbows at 45 degrees
- Core tight, back flat
- Press through chest
- Stable opposite arm
- Controlled descent
Breathing
Inhale during lowering, exhale during press; brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until upper arms contact floor; press to full elbow extension without hyperextension.
Safety
Safety Notes
- Avoid if acute shoulder pain
- Start with light weights
- Prevent dumbbell collision at top
- Maintain neutral wrist position
Spotting
Spotter assists by holding wrists if needed; generally safe without due to floor support.
Common Mistakes
- Arching lower back
- Flaring elbows wide
- Bouncing off floor
- Locking elbows at top
When to Avoid
- Shoulder impingement
- Wrist instability
Flexibility Needed
- Shoulder flexion to 90 degrees
- Thoracic mobility for stable press
Build Up First
- Basic dumbbell press form
- Core bracing competency
Also known as
Alternating Dumbbell Floor Press, Single-Arm Dumbbell Floor Press, Alternating DB Floor Press
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