Dumbbell Floor Press
A horizontal pressing movement performed lying on the floor, targeting the chest, triceps, and anterior shoulders. The floor limits range of motion, emphasizing lockout strength and hypertrophy.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Lower Chest
Triceps
8/10Lateral Head, Long Head
Shoulders
6/10Anterior Delts
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Use longer rest periods for strength-focused sets.
How to Perform
Lie supine on the floor with knees bent and feet flat, holding a dumbbell in each hand above your chest. Position the weights so your palms face forward and your elbows are tucked slightly.
- Lower the dumbbells slowly and under control until the back of your upper arms lightly touches the floor.
- Briefly pause when your elbows make contact with the floor, eliminating all momentum.
- Powerfully press the dumbbells straight up above your chest until your elbows are fully locked out.
- Maintain shoulder position and repeat the movement for the prescribed number of repetitions.
Coaching Tips
Form Cues
- Elbows touch floor
- Press straight up
- Tuck shoulder blades
- Pause to remove momentum
Breathing
Inhale as you lower the weight to the floor; exhale forcefully as you press the dumbbells back up, bracing your core throughout.
Tempo
3-1-1
Range of Motion
Lower the arms until the triceps and elbows make solid, controlled contact with the floor. Press to full elbow extension at the top.
Safety
Safety Notes
- Use controlled movements; do not slam the dumbbells into the floor.
- Focus on maintaining a neutral lower back position by engaging the core.
Spotting
Not recommended; use lighter weight or roll the weights into position for setup and removal.
Common Mistakes
- Bouncing elbows off the floor
- Allowing the weights to drift too wide
- Failing to press to complete lockout
When to Avoid
- Acute shoulder pain
- Inability to safely maneuver heavy dumbbells into the starting position
Build Up First
- Basic horizontal pressing strength
Also known as
DB Floor Press, Dumbbell Chest Press On Floor, Supine Dumbbell Press
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