Dumbbell Floor Press Video Guide

Exercise Profile

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

Exercise 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.

Exercise 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.

Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength.

4.9 STARS
63 VOTES
RATE THIS

21 Comments+ Post Comment

No Profile Pic
Posted Sat, 06/24/2017 - 07:41
Person #1

Am I able to put a pillow under my head while doing the workout?

No Profile Pic
Posted Sat, 11/30/2013 - 01:50
juan espinoza

WHATS THE BEST WAY TO GET RIP .....I ONLY HAVE DUMBBELLS FOR CHEST WORK OUT AND WHAT SUPPLEMENTS WILL BE GREAT TO GROW MUSCLES

No Profile Pic
Posted Wed, 04/02/2014 - 08:01
Max

try working out and food.

No Profile Pic
Posted Thu, 09/19/2013 - 22:05
Monuj Saikia

I love gym......bcz i like gym......

No Profile Pic
Posted Fri, 07/05/2013 - 02:11
Glen

I reached the point that the weights I am now pressing are to heavy for me to get the dumb bells into the starting position to do the presses by myself. Any suggestions. Home alone.

No Profile Pic
Posted Thu, 08/22/2013 - 04:51
Frank

@ Glen please i know you can make it if you can try and sharpen your Triceps so that you can fill the said Dumbells, without triceps workout u can't do it in proper way so workout on your Tricp,

No Profile Pic
Posted Wed, 10/02/2013 - 17:13
Jim

Start with the dumbbells elevated on a stack of big books or a box. I use two steo-up benches, one on either side to get started. I also have two big pillows that i use to drop the weights onto at the end of the set.

No Profile Pic
Posted Fri, 07/05/2013 - 00:59
Glen

I like the exercise but I have come to a point where I can no longer get the weights up off the floor to the starting position to perform the exercise. I am home alone so I can not enlist any help. Any ideas??

No Profile Pic
Posted Thu, 06/27/2013 - 22:57
will

can you do this on a bench and just keep your arms above 90 degrees?

No Profile Pic
Posted Tue, 04/02/2013 - 00:39
benjamin

Doesn't the whole idea of the floor press defeat the purpose of chest workouts? Shouldn't you break a 90 degree angle with your arms for it to work?

No Profile Pic
Posted Tue, 02/26/2013 - 20:32
Graham

Whats the difference between a dumbell bench press and a dumbell floor press?

No Profile Pic
Posted Mon, 03/18/2013 - 06:59
Stevo Greener

The Bench....

No Profile Pic
Posted Wed, 10/02/2013 - 17:09
Jim

One diff. Is that you are less likely to damage your shoulder with the floor press. On the bench, if you don't have a spotter, you might torque your shoulder at the end of a set when you are tired.

No Profile Pic
Posted Tue, 12/03/2013 - 18:53
Paul

The difference is the angle between the upper arms and the torso. Watch the videos carefully. The angle for the floor press is wider (about 70 to 80 degrees) than the bench press (about 50-60 degrees). The bars of the dumbbells in the floor press line up with the upper chest at the bottom position, while in the bench press, the bars line up to the mid chest (about 1 inch above the nipples) or the nipples.

No Profile Pic
Posted Fri, 01/11/2013 - 09:18
Bob Lesher

I'am in my sixties can I put on muscel, I have workout for years but I stoped eightyears ago. Is there hope of getting back in shape i would like to keep in shape long as I can.

mnsjason's picture
Posted Fri, 01/11/2013 - 16:03
mnsjason

While it may not be as easy to put on muscle as it once was, you can certainly begin training again pending a doctor's approval. I mention this not because of your age, but because it's something that EVERYONE should do before beginning a strength/diet routine.

No Profile Pic
Posted Fri, 01/11/2013 - 07:13
asea

whey good

No Profile Pic
Posted Fri, 11/02/2012 - 13:20
Billy

When i do this exercise i dont feel the burn in my chest afterwards !! is that normal ? instead i feel all the tension on my arms !

No Profile Pic
Posted Thu, 01/10/2013 - 06:26
Ahmad

Try to do a wider lift. That is, Make the dumbbells farther apart from each other

No Profile Pic
Posted Sun, 06/03/2012 - 01:47
argy

On which exercise should I focus as a beginner for mass gain?
Should Bench Press or Floor Press be my first priority?
Thanks!

No Profile Pic
Posted Tue, 08/05/2014 - 18:44
argy

any reply on this?