You lie on the floor and press dumbbells from chest level to near-full arm extension, using a horizontal pressing motion that primarily works the chest.
How to do the Floor Press (Dumbbell)#
- Lie on your back with knees bent, feet flat, and hold a dumbbell in each hand at chest height.
- Brace your core and press both dumbbells upward by extending your elbows until your arms are nearly straight.
- Pause briefly at the top with the weights controlled, then lower the dumbbells under control.
- Lower until your upper arms make light contact with the floor, then prepare and repeat without bouncing.
- Keep your feet planted and avoid driving your hips off the floor throughout the set.
Muscles worked#
- Primary: Chest
- Secondary: Triceps, Front delts
Common mistakes#
- Allowing the elbows to flare excessively out to the sides.
- Bouncing the weights off the floor instead of lowering under control.
- Lifting the hips to create extra range of motion.
