Dumbbell Floor Press

Technique

Lie on the floor with your knees bent, holding a dumbbell in each hand above your chest. Lower the dumbbells until your upper arms touch the floor, keeping your elbows at roughly 45 degrees. Press the dumbbells back up to full extension. The floor limits shoulder strain by restricting range of motion.

Steps

1. Lie on the floor with your knees bent and feet planted
2. Hold the dumbbells above your chest with your wrists stacked over your elbows
3. Lower the dumbbells under control with your elbows angled roughly 45 degrees
4. Pause when your upper arms gently touch the floor
5. Press the dumbbells upward until your arms reach full extension

Common mistakes

• Flaring the elbows out to 90 degrees
• Bouncing the upper arms off the floor
• Letting the wrists bend backward
• Lowering with the dumbbells too close to the shoulders

Variations

• Neutral-grip dumbbell floor press
• Single-arm dumbbell floor press
• Dumbbell floor press with a glute bridge
• Alternating dumbbell floor press

FAQ