Dumbbell floor press

What dumbbell floor press trains

The dumbbell floor press trains chest and triceps with particular emphasis on the lockout portion of pressing.

Primary movers

The triceps brachii does substantial work, particularly through the upper half of the press. The chest still contributes but with less involvement than full range bench pressing. The shorter range of motion concentrates effort on tricep dominant positions.

Reduced shoulder stress

The floor stops the descent before the shoulders reach end range. This protects the shoulders from the stretched position that can cause issues for some trainees. The reduced range is the main reason trainees with shoulder problems prefer floor pressing.

Independent loading

Dumbbells allow each side to work independently. Imbalances between left and right become apparent. The unilateral loading addresses asymmetries that barbell work can mask. Core stability demand increases compared to barbell variants.

Setup and execution

Dumbbell floor press setup and execution differ from bench versions in important ways.

Starting position

Lie on the floor holding dumbbells with palms facing each other or palms forward depending on preference. Dumbbells start at chest level with elbows resting on the floor. Knees can be bent with feet flat or legs extended. The position should feel stable.

The press

Press the dumbbells up until elbows are extended. Pause briefly at the top. Lower under control until elbows touch the floor. Pause again. Press back up. The pauses at top and bottom matter for the lift quality.

Elbow position

Keep elbows tucked toward the body at about 45 degrees rather than flaring out wide. The tucked position emphasises triceps. Flared elbows shift work to chest. Choose elbow position based on emphasis goal.

Getting into position

Heavy dumbbells can be awkward to get into starting position from the floor. Kick them up to your shoulders while still sitting then lie back carefully. Some trainees benefit from having a spotter hand them dumbbells once lying down.

How to use dumbbell floor press

The dumbbell floor press fits specific programming purposes within tricep and chest training.

For tricep emphasis

Use the close elbow position with moderate to heavy loading. 3 to 4 working sets of 6 to 10 reps for hypertrophy. Lower reps with heavier weight for strength. The reduced range emphasises the tricep dominant lockout.

When shoulders are limited

Trainees with shoulder issues that prevent bench press often tolerate floor press well. The reduced range eliminates the stressful stretched position. The exercise allows continued pressing work during shoulder issues.

Home gym staple

Requires only dumbbells and floor space. Suits home gyms without bench access. Provides effective tricep and chest work in minimal space. Many home training programmes include floor pressing for this reason.

Pair with full range work

Combine with full range pressing for complete development. Floor press for lockout work and tricep emphasis. Bench press for full range and chest development. Both have value in well rounded programming.

Keep training

For barbell variation, our Barbell Floor Press Close Grip covers the barbell version. Kettlebell Floor Press covers the kettlebell option. And Close Grip Bench Press covers full range work.