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Chest · Intermediate

Dumbbell Single Arm Floor Press

Pressing drill building chest, shoulder, and triceps strength with dumbbell.

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Dumbbell Single Arm Floor Press demonstration

Exercise overview

Training details

ChestShouldersTriceps

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with knees bent, hold one dumbbell beside your chest, and extend the free arm for balance.
  2. 02Brace your trunk and keep both shoulders and your pelvis level on the floor.
  3. 03Press the dumbbell vertically until your working arm is straight and the weight is stacked over the shoulder.
  4. 04Lower under control until the upper arm or triceps touches the floor gently without bouncing.
  5. 05Complete all repetitions while resisting rotation, then switch arms safely.

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Variations

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

Related variationDumbbell Single Arm Bench Press in Hip BridgeRelated variationKettlebell Bottoms Up Single Arm Floor PressRelated variationLandmine Lying Single Arm Chest PressRelated variationDumbbell Bench Press with Hip BridgeRelated variationKettlebell Extended Range Single Arm Floor PressRelated variationLandmine Floor One Arm Chest Fly

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Alternatives

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

Comparable substituteBarbell One Arm Floor PressComparable substitutePush-UpComparable substituteKettlebell Tall Kneeling Chest PressComparable substituteBench PressComparable substituteDumbbell FlyComparable substituteStraight-Leg Bench Dip

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