Dumbbell Floor Press Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Compound
  • Push (Bilateral)
  • Beginner
  • Chest, Shoulders
Triceps Exercises Diagram Target Muscle Group

Dumbbell Floor Press Overview

The dumbbell floor press is a variation of the floor press and an exercise used to strengthen the muscles of the triceps and chest.

Primarily, the dumbbell floor press will target the muscles of the triceps. The limited range of motion effectively takes the chest somewhat out of the equation of the press.

However, the chest can still be indirectly targeted when using the floor press. Simply focus on squeezing the pecs at the top of the movement.

Floor presses, in generally, are particular helpful for those looking to build stronger triceps to help with locking out more compound press variations. They can also be beneficial for bodybuilders trying to add mass to their triceps.

Dumbbell Floor Press Instructions

  1. Begin sitting on the floor in an upright position with your legs straight and the dumbbells vertically balanced on the floor.
  2. Pick up each dumbbell and set it high in your hip crease while maintaining a tight grip.
  3. Slowly lay back while keeping the dumbbells close to your chest and bend your knees to roughly 45 degrees and move your feet up slightly.
  4. Press the weights to full extension by contracting your triceps and chest.
  5. Slowly lower the weight until both elbows touch the floor then press both dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.
  7. To complete the exercise, simply lower the weights to the ground in “controlled drop” fashion. It should be a smooth motion but not one requiring excessive effort or one that puts the shoulder under unnecessary risk.

Dumbbell Floor Press Tips

  1. Maintain more tension through the pecs by not locking out the elbows entirely.
  2. Keep the weights slightly tilted at a 45 degree angle in order to keep the elbows in a neutral position.
  3. Don’t allow the dumbbells to collide at the top of each rep - bouncing them together may cause you to lose stability within the shoulder and injure yourself.
  4. Squeeze the dumbbells as tight as possible to improve a phenomenon known as “irradiation” which promotes greater shoulder stability.
  5. Don’t bounce the elbows off the floor at the bottom of the rep. Doing so may result in injury due to the compressive forces being generated between the weight and the floor.
  6. Ensure you maintain some tension in your abs and don’t allow your lower back to excessive arch.