Dumbbell Floor Press

Body region

• Chest
• Arms

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid

Holds

• Serratus Anterior
• Rectus Abdominis

Equipment

• Dumbbells

Technique

1. Sit on the floor with a dumbbell on each thigh, then lie back while bringing the dumbbells to your chest.
2. Bend your knees with feet flat, or keep your legs straight.
3. Press the dumbbells up until your arms are straight over your shoulders.
4. Lower them until your upper arms rest lightly on the floor, then press again.

Cues

• Keep the elbows at about 45 degrees from the body.
• Let the arms touch down softly; pause briefly before pressing.
• Finish with the dumbbells over the shoulders, not over the face.

Common mistakes

• Slamming the elbows into the floor.
• Flaring the elbows straight out to the sides.
• Rolling the dumbbells down to the floor carelessly at the end of the set.

Variations

• Neutral-Grip Dumbbell Floor Press
• One-Arm Dumbbell Floor Press

Alternatives

• Barbell Floor Press
• Kettlebell Floor Press
• Dumbbell Bench Press