How to Do Dumbbell Floor Presses

The dumbbell floor press is a chest press done lying on the floor instead of a bench. The floor stops your elbows at the bottom of each rep, so you press through a shorter range that’s easier on the shoulders.

1. Lay on a workout mat or training surface, with your feet planted firmly on the floor and your knees bent so that they are pointing upwards

2. Using an overhand grip, hold a dumbbell in each hand directly above your chest

3. Inhale as you slowly lower the dumbbells towards your chest. The dumbbells should naturally part as they’re lowered

4. Continue to lower until you feel a full extension in your chest, your elbows should lightly touch the floor by your sides

5. Briefly pause before exhaling as you drive the dumbbells back up and above your chest by contracting the muscles in your chest

6. Allow them to, once again, come close together and aim to flex a little as you reach the top of the extension

Benefits

It works your chest, your triceps and the front of your shoulders. The shorter range puts more of the work on your triceps and the top half of the press, the part that matters most for locking out heavy bench presses.

You don’t need a bench, so it’s an easy chest exercise to do at home with a pair of dumbbells.

Form tips

• Lie with your knees bent and feet flat, or with your legs straight if that’s more comfortable.
• Keep your elbows at about 45 degrees from your body.
• Let your upper arms rest on the floor for a moment at the bottom, then press.
• To get heavy dumbbells into place, sit with them on your thighs and roll back as you lie down.

Variations

• With a band: the resistance band floor press.
• On a bench: the dumbbell bench press gives you the full range.
• Palms facing in: the dumbbell hammer bench press.