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Dumbbell Floor Press with Elevated Feet
Dumbbell press from the floor with feet elevated on a box targets chest, triceps, and anterior deltoids to build lockout strength and hypertrophy; reduces shoulder strain for safer pressing.
About Exercise
Equipment
Dumbbells, Plyometric Box
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs
Popularity Score
6
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
9/10Lower Chest
Triceps
8/10Long Head, Lateral Head, Medial Head
Shoulders
6/10Anterior Delts
Abs
4/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie flat on the floor with heels on a sturdy box or bench, knees bent at 90 degrees, core engaged. Hold dumbbells above your chest with elbows resting on the floor at 45 degrees.
- Press dumbbells straight up by extending elbows and squeezing chest.
- Fully extend arms without locking elbows.
- Lower dumbbells slowly until upper arms touch the floor.
- Pause briefly at the bottom.
- Repeat for desired reps, maintaining core tension.
Coaching Tips
Form Cues
- Tuck elbows at 45 degrees
- Squeeze chest at top
- Brace core throughout
- Keep wrists neutral
Breathing
Inhale as you lower the dumbbells, exhale forcefully as you press up while bracing your core.
Tempo
3-1-1
Range of Motion
Lower until upper arms contact floor; press until arms are nearly straight above chest.
Safety
Safety Notes
- Use spotter for heavy sets
- Avoid if acute shoulder pain
- Start with light weights to master form
- Ensure elevated surface is stable
Spotting
Spotter stands at head of lifter to assist with handing dumbbells and support at chest level if failure occurs; not required for moderate weights.
Common Mistakes
- Flaring elbows wide
- Arching lower back
- Bouncing elbows off floor
- Letting feet slip
When to Avoid
- Acute shoulder impingement
- Lower back injuries
Flexibility Needed
- Adequate shoulder flexion
- Hip and ankle mobility for foot elevation
Build Up First
- Master basic dumbbell bench press form
- Core stability competency
Also known as
Feet Elevated Dumbbell Floor Press, Decline Dumbbell Floor Press, Elevated Feet DB Floor Press
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