Dumbbell Floor Press

The dumbbell floor press is performed lying on the floor, so your upper arms stop when your elbows touch the ground. That limits the range of motion, which many people find kind to the shoulders, and it needs no bench.

Beginner 💪 Chest Compound Push
3
Sets
8–12
Reps
90 sec
Rest
Compound
Type
🏋️ Dumbbell
Dumbbell Floor Press — start and finish positionsSTARTFINISH
Dumbbell
Chest Beginner Compound
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Chest training guide →

Primary
Chest
Secondary
Triceps
Front Delts
Highlighted muscles

How To Perform

  1. 1 Lie on your back on the floor with your knees bent and a dumbbell in each hand, held above your chest.
  2. 2 Lower the dumbbells until your upper arms rest on the floor, with your elbows at about 45 degrees from your torso.
  3. 3 Pause briefly without relaxing the muscles.
  4. 4 Press the dumbbells back up to straight arms above your chest.

Form Cues

  • ✓ Keep your shoulder blades pulled back and down against the floor.
  • ✓ Let the elbows touch down lightly rather than dropping onto the floor.
  • ✓ Keep your wrists stacked above your elbows.

Common Mistakes

  • ✗ Flaring the elbows out to 90 degrees.
  • ✗ Bouncing the arms off the floor to start the press.
  • ✗ Lifting your hips or arching hard to move the weight.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Dumbbell Floor Press, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Dumbbell Floor Press? These alternatives target the same muscles:

Dumbbell Bench Press
Chest · Beginner
→
Push-Up
Chest · Beginner
→
Machine Chest Press
Chest · Beginner
→
Barbell Bench Press
Chest · Intermediate
→

Swap Dumbbell Floor Press for something else

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Where This Exercise Fits

FAQ

How many sets of Dumbbell Floor Press should I do?▾
3 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for chest. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Dumbbell Floor Press target?▾
Dumbbell Floor Press primarily targets the Chest. Secondary muscles include Triceps, Front Delts.
Is Dumbbell Floor Press good for beginners?▾
Dumbbell Floor Press is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Dumbbell Floor Press, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.