Strength

Dumbbell Floor Press

The Dumbbell Floor Press is an effective upper body workout for the chest, shoulders, and triceps. This easy exercise, which involves lying on the floor and pressing/lowering dumbbells, boosts upper body strength and muscle growth.
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Dumbbell Floor Press instructions
Step-by-step instructions
1
Sit on the floor with your feet flat and knees bent, and hold a dumbbell in each hand at your chest.
2
Lower your back onto the floor while keeping the dumbbells in line with your shoulders.
3
Keep your elbows close to your body and bend them until the weights are hovering just above the floor.
4
Push the dumbbells up and straighten your arms, but avoid locking your elbows at the top.
5
Lower the dumbbells back down in a controlled action to their starting position and repeat for the desired number of reps.
Sit on the floor with your feet flat and knees bent, and hold a dumbbell in each hand at your chest.
Lower your back onto the floor while keeping the dumbbells in line with your shoulders.
Keep your elbows close to your body and bend them until the weights are hovering just above the floor.
Push the dumbbells up and straighten your arms, but avoid locking your elbows at the top.
Lower the dumbbells back down in a controlled action to their starting position and repeat for the desired number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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