# Dumbbell Floor Press

URL: https://heatsy.app/ex/dumbbell-floor-press

Also known as: Floor Dumbbell Press, DB 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](https://heatsy.app/ex/neutral-grip-dumbbell-floor-press)
- [One-Arm Dumbbell Floor Press](https://heatsy.app/ex/one-arm-dumbbell-floor-press)

## Alternatives

- [Barbell Floor Press](https://heatsy.app/ex/barbell-floor-press)
- [Kettlebell Floor Press](https://heatsy.app/ex/kettlebell-floor-press)
- [Dumbbell Bench Press](https://heatsy.app/ex/dumbbell-bench-press)