How to do the Dumbbell Floor Press
Primary: Chest, Triceps · also works Front Delts. Also called: floor press.
Step by step
- 1
Lie on your back on the floor with your knees bent and feet flat.
- 2
Hold the dumbbells above your chest with straight arms and your palms facing forward or slightly inward.
- 3
Lower the dumbbells until your upper arms gently touch the floor.
- 4
Pause briefly, then press back up to full extension.
Coaching cues
- Let the floor stop your elbows; this protects the shoulders
- Keep your upper arms at about 45 degrees from your body
- Do not bounce off the floor
Common mistakes
- Slamming the elbows into the floor
- Arching the lower back off the floor
- Flaring the elbows wide
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Floor Press alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Floor Press work?
Primary: Chest, Triceps. Secondary: Chest, Triceps, Front Delts
How many sets and reps of Dumbbell Floor Press should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Floor Press?
Same movement pattern, different equipment: Dumbbell Bench Press, Push-Up, Kettlebell Floor Press, Barbell Bench Press, Incline Dumbbell Press, Dumbbell Fly.
Is the Dumbbell Floor Press good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.