Dumbbell Floor Press

Also called db floor press, floor press and dumbbell floor bench.

Works

Triceps, plus chest and shoulders

Equipment

Dumbbells

Level

Intermediate

Type

Compound

How to do it

Setup. Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.

1. Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
2. Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

Cues

• Lie on the floor, knees bent.
• Lower until the upper arms touch.
• Pause, no bounce.
• Press up and slightly in.

Common mistakes

• Bouncing the elbows.
• Flaring to 90 degrees.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder

Easier

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