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How to do the Dumbbell Press (Floor)

Primary: Chest · also works Triceps, Shoulders.

The dumbbell press on the floor is an effective exercise that primarily targets the chest muscles with the secondary involvement of the triceps and shoulders. By lying on the floor, this exercise limits the range of motion slightly, which can be beneficial for those with shoulder issues. The floor provides stability, making it easier for beginners. It’s a great option for building upper body strength when bench access is limited.

Demo video: Dumbbell Press (Floor) · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lie flat on your back on the floor with your knees bent and your feet flat on the floor.

  2. 2

    Hold a dumbbell in each hand with your palms facing forward, pressing them directly above your chest.

  3. 3

    Lower the dumbbells slowly until your upper arms touch the floor, then press the weights back to the starting position.

Coaching cues

  • Keep your back flat on the floor and engage your core throughout the movement.
  • Avoid bouncing your elbows off the floor; control the weights throughout the entire range of motion.
  • Focus on squeezing your chest muscles at the top of the movement for maximum activation.

Sets, reps and where it fits

Muscle

3–4 × 8–15

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Dumbbell Press (Floor) alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell Bench PressDumbbell · beginner Dumbbell Floor PressDumbbell · beginner Incline Dumbbell PressDumbbell · beginner Dumbbell FlyDumbbell · intermediate Dumbbell FlyesDumbbell · beginner Decline Dumbbell Bench PressDumbbell · intermediate

Frequently asked questions

What muscles does the Dumbbell Press (Floor) work?

Primary: Chest. Secondary: Chest, Triceps, Shoulders

How many sets and reps of Dumbbell Press (Floor) should I do?

For muscle: 3–4 sets of 8–15 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 Press (Floor)?

Same movement pattern, different equipment: Dumbbell Bench Press, Dumbbell Floor Press, Incline Dumbbell Press, Dumbbell Fly, Dumbbell Flyes, Decline Dumbbell Bench Press.

Is the Dumbbell Press (Floor) good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.