Dumbbell Floor Press

Dumbbell Floor Press trains 3 of the 18 muscle groups Full Coverage tracks: Chest 80%, Triceps 55%, Front delts 35%.

Backbone movement Level: Beginner Dumbbells Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Dumbbell Floor Press - Start position — Start position

Dumbbell Floor Press - Finish position — Finish position

How to do it

Lie on the floor with a dumbbell in one hand (or one in each), knees bent, feet flat.
Start with your arms straight over your chest.
Lower until your upper arms touch the floor, then pause for a beat.
Press back up.
The floor stops you before your shoulders reach end range, so this is the shoulder-friendly press when you have no bench.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Barbell Bench Press, it loads Chest 20 points lower, Front delts 5 points lower, Triceps 5 points higher. It needs Dumbbells where the other uses Barbell + Bench. Compared with the Dumbbell Flys, it loads Triceps 55 points higher, Front delts 20 points higher, Chest 10 points lower. It needs Dumbbells where the other uses Dumbbells + Bench.