Horizontal push · Coached in Recomp

Dumbbell floor press

The dumbbell floor press is a beginner horizontal push exercise for your chest and triceps, using dumbbells.

Main muscles
Chest, Triceps
Also works
Shoulders
Equipment
Dumbbells
Level
Beginner
Dumbbell floor press, starting position
Start
Dumbbell floor press, end position
Finish

Setup

Lie on the floor with knees bent, a dumbbell in each hand above your chest.

How to do it

  1. Lower until your upper arms touch the floor.
  2. Pause briefly.
  3. Press back up.

Coaching cues

  • Elbows about 45 degrees.
  • Let the floor stop you; no bouncing.

Common mistakes

  • Dropping the elbows onto the floor.
  • Flaring the elbows.

Safety

Shoulder-friendly: the floor stops the elbows before the shoulder is stretched hard.

Make it easier or harder

EasierIncline push-up HarderDumbbell bench press

Alternatives to the dumbbell floor press

Dumbbell bench press Dumbbells, Flat bench Dumbbell fly Dumbbells, Flat bench Incline dumbbell press Dumbbells, Adjustable bench Cable fly Cable stack Chest press machine Chest press machine Incline push-up Flat bench