Dumbbell Floor Press: How-to, Tips & More
The Dumbbell Floor Press is a beginner compound exercise for your chest. You do it with dumbbells. It is a good fit when your goal is both strength and muscle growth.
Besides the chest, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Dumbbell Floor Press
- Lie on the floor with your knees bent and a dumbbell in each hand over your chest.
- Lower the dumbbells until your upper arms touch the floor.
- Pause briefly.
- Press back up.
Dumbbell Floor Press tips
- A good option at home with no bench.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Compound
Dumbbell Floor Press alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Chest Dips
Dip bars
Chest Stretch
Bodyweight
Frequently asked questions
What muscles does the Dumbbell Floor Press work?
The Dumbbell Floor Press mainly works your chest, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Floor Press good for beginners?
Yes. The Dumbbell Floor Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Floor Press?
You need dumbbells.
Add Dumbbell Floor Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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