Diamond Push Up
Triceps·Intermediate·Compound
Dumbbell Floor Press
The Dumbbell Floor Press is a shoulder-friendly chest press where the elbows touch the floor before pressing. Each arm works independently, addressing imbalances while reducing shoulder strain.
Category
Strength
Difficulty
Beginner
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Floor Press
- 01
Sit on the floor with a dumbbell in each hand.
- 02
Lie back with knees bent or legs extended, dumbbells held at chest level.
- 03
Position the dumbbells just above your chest with palms facing forward or neutral.
- 04
Lower under control until your upper arms touch the floor.
- 05
Pause briefly without bouncing.
- 06
Press the dumbbells back up to full extension above your chest.
Performance tips
Cues that matter
- Keep your elbows at about 45 degrees — not flared straight out
- Pause at the floor without bouncing your triceps
- Press the dumbbells together slightly at the top for extra chest contraction
Common questions
Frequently asked
What muscles does the Dumbbell Floor Press work?
The Dumbbell Floor Press primarily targets the Chest. Supporting muscles include Triceps, Shoulders.
Is the Dumbbell Floor Press a compound or isolation exercise?
The Dumbbell Floor Press is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Floor Press?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Floor Press?
The Dumbbell Floor Press is rated as beginner difficulty. It is suitable for those new to resistance training.
Related
Similar exercises
Diamond Push Up on Knees
Triceps·Intermediate·Compound
Dumbbell Flat Bench Press
Triceps·Flat Bench·Intermediate·Compound
Incline Barbell Bench Press
Triceps·Barbell·Intermediate·Compound
Incline Cable Chest Press
Triceps·Cable Machine·Intermediate·Compound
Incline Dumbbell Press
Triceps·Dumbbells·Intermediate·Compound
