Dumbbell Floor Press
A dumbbell press lying on the floor, where the ground stops the elbows and removes the stretch at the bottom. Easy on the shoulders, it builds triceps and lockout strength with nothing more than a pair of dumbbells.
Primary muscles
- Triceps
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with knees bent and feet flat, holding the dumbbells over your chest with straight arms.
Lower the dumbbells until the backs of your upper arms touch the floor.
Tuck the elbows close for more triceps, or angle them out further for more chest.
Pause with the arms resting on the floor, keeping tension in the grip.
Press the dumbbells back up, bringing them toward each other at the top.
Breathing: Inhale on the way down, exhale as you press.
Coaching tips
Pause, don't bounce
Forearms vertical
Press from a dead stop
Common mistakes
Bouncing the elbows off the floor
Letting the dumbbells drift toward the face
Bridging the hips high to finish reps
Safety notes
Bring the dumbbells to your chest and roll to one side to set them down; do not drop them from lockout.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.