Dumbbell Floor Press
Dumbbell floor press is a bench press variation done on the floor, targeting chest and triceps while involving shoulders. It builds upper body strength and lockout power; shoulder-friendly with limited range of motion.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Forearms
Accessory 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
9/10Mid Chest
Triceps
9/10Long Head, Lateral Head
Shoulders
7/10Anterior Delts
Forearms
3/10Flexors
Abs
2/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on the floor with knees bent and feet flat. Position dumbbells at chest level with arms extended and palms facing forward.
- Grip dumbbells neutrally or pronated above chest.
- Inhale and lower dumbbells slowly until elbows touch floor.
- Pause briefly at bottom.
- Exhale and press dumbbells upward to full extension.
- Squeeze chest and triceps at top.
- Repeat for reps.
Coaching Tips
Form Cues
- Elbows at 45 degrees to torso
- Squeeze shoulder blades down
- Drive through heels into floor
- Maintain neutral wrists
Breathing
Inhale during eccentric lowering phase; exhale forcefully during concentric press. Brace core throughout.
Tempo
2-1-1
Range of Motion
Lower until elbows contact floor; press until arms are nearly straight without elbow lockout.
Safety
Safety Notes
- Start with light weights to master form
- Avoid dropping dumbbells on chest
- Keep lower back flat against floor
- Use mats for elbow comfort
Spotting
Spotting not typically required; assist by guiding dumbbells if needed, or use safeties like lighter loads.
Common Mistakes
- Flaring elbows wide
- Bouncing elbows off floor
- Arching lower back
- Using momentum from hips
When to Avoid
- Acute shoulder impingement
- Wrist instability
- Lower back injuries
Flexibility Needed
- Shoulder horizontal adduction
- Elbow extension range
Build Up First
- Basic overhead pressing form
- Core bracing competency
Also known as
Floor Dumbbell Press, DB Floor Press, Dumbbell Floor Bench Press
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