Dumbbell Floor Press

The dumbbell floor press is a compound exercise that works on your entire upper body, especially the triceps and the chest.
 The Floor Press is different from other pressing exercises. When you lower the weights to your chest, your upper arms touch the floor. This reduces the range of motion and takes elastic energy out of the movement. This will put a lot more emphasis on your triceps than the traditional bench press.

There are some benefits doing this exercise on the floor compare the dumbbell or barbell bench press.
 First of all, Unlike the bench press that requires a barbell and a bench, equipment that mostly can be found at gyms. This exercise can be done at your home, all you need is a set of dumbbells and a floor.

But this is not the only reason to do floor presses. It is easier to keep a good form with the floor press, so this exercise might fit better for beginners, there is also no need to have a spotter.
 The dumbbell floor press requires more stability at the shoulder and shoulder girdle, which helps to strengthen the stabilizer muscles that aren't used with a barbell.

Another big benefit is that this variation is easier on your elbow and shoulder joints and back.
Elbows - The floor press lets you build big triceps without the elbow pain that many people feel with arm extensions like the skullcrushers.
Shoulders - If you have shoulder pain, the floor press might be a better variation, since it limits the range of motion which reduces extension at the shoulder joint, and similar to the dumbbell bench press, the dumbbells allow you a more neutral grip position than a barbell.
Back - It also reducing lumbar extension that comes from excessive arching of your back. So if the bench presses give you back pains, doing the floor press might help you reduce them.

Exercise Video

How to do

  1. To get into the starting position, sit on the floor with straight legs, and grab a dumbbell in each hand. Hold the dumbbells in your hip crease. Slowly lay back while keeping the dumbbells on your hips.
  2. Bend your knees, putting your feet flat on the floor. Keeping the elbows of the floor, move the dumbbells to your sides. Push the weights up until your arms are fully straight.
  3. Tighten your glutes and abs, and pull your shoulders down and back. This is the starting position.
  4. Lower your arms until your triceps touch the floor (but not the elbows), keep the arms close to your torso.
  5. Pause for a moment, then press the dumbbells up until you return to the starting position. repeat.

  6. Keep the elbows close to your torso for more triceps involvement. Flaring the elbows to the sides will distribute more of the pressure from your triceps to the chest.

    Using a dumbbell will allow you to change your grip position. Like palms facing each other, a 45 degree angle, etc. This will allow you to target the muscles a bit differently, according to your goal. Also, a different grip angle might help you to put your shoulders and elbows in a more natural position for you, preventing shoulder and joints pain.

    Do not clang the dumbbells together at the top. It might feel nice, but the striking of the weights together momentarily releases tension from the working muscles, which you don’t want.

    Make sure that you are not holding your shoulders in an awkward position. Be sure to have a natural spinal curve. You do not want to have your lower back flat on the floor, but you do not want to force it to curve too much either.

    Don’t bounce the elbows off the floor at the bottom of the rep. Doing so may result in injury due to the compression forces being generated between the weight and the floor.

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