Dumbbell Floor Press

GymDaze demonstration

Watch Dumbbell Floor Press

Technique

How to perform Dumbbell Floor Press

1. Sit on the floor with a dumbbell in each hand, then bring the weights beside your chest as you lie back; your knees may remain bent.
2. Position your forearms beneath the dumbbells and choose a consistent elbow path, closer to your torso or angled somewhat outward.
3. Press the dumbbells over your chest as your elbows straighten, keeping your upper back on the floor.
4. Lower under control until your upper arms gently contact the floor without bouncing.
5. Pause at the floor contact, then press upward again using the same elbow path.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.