Dumbbells
Dumbbell floor press
Dumbbell floor press mainly works your chest and triceps. It also helps your front shoulders.
Step by step
- Lie on the floor, knees bent, dumbbells above your chest.
- Lower until your upper arms lightly touch the floor.
- Pause briefly, then press up until arms are straight.
What you should feel
Your chest and triceps push the weights up. Your shoulders should not strain, since the floor limits the range.
Common mistake
Letting your elbows crash onto the floor; lower slowly and touch lightly.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Bench pressChest
Push-upChest
Decline push-up (feet up)Chest, Front shoulders
Pec deck flyChest
Smith machine bench pressChest
Cable chest pressChestQuestions
What muscles does the dumbbell floor press work?
Dumbbell floor press mainly works your chest and triceps. It also helps your front shoulders.
Can I do the dumbbell floor press at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the dumbbell floor press?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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