Upper body exercise
Dumbbell Floor Press
Upper bodyDumbbell1:20 demo
A chest press from the floor that gives your shoulders extra support and helps you learn pressing mechanics.
How to perform it
Sit with dumbbells on your thighs, then roll back into position on the floor.
Set your wrists stacked over your elbows at the bottom.
Inhale to expand, then exhale as you press the dumbbells up.
Lower until your upper arms lightly touch the floor.
Coaching cues
- Use your legs to get the weights into position
- Keep wrists stacked over elbows
- Press with control
- Pause lightly on the floor between reps
Make it easier
Use lighter dumbbells.
Make it harder
Use heavier dumbbells or press one arm at a time.
What it trains
ChestTricepsShouldersPressing mechanics
Programming
8–12 reps, 2–4 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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