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Chest · Beginner

Dumbbell Floor Press

Controlled dumbbell press from the floor with a shoulder-friendly range of motion.

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Dumbbell Floor Press demonstration

Exercise overview

Training details

ChestTricepsShoulders

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back with knees bent and a dumbbell in each hand.
  2. 02Start with your upper arms on the floor and elbows slightly below the shoulders.
  3. 03Press the dumbbells upward until your arms are almost straight.
  4. 04Lower slowly until your upper arms touch the floor again.
  5. 05Keep wrists stacked over elbows throughout the movement.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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