Beginner
Dumbbell Floor Press
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Dumbbell Floor Press improves strength in the chest, shoulders, deltoids, and triceps. Although the floor press doesn't involve much of the lower body and is a partial range of motion lift, it is still a multi-jointed exercise that recruits several different muscles.
Exercise Instructions
-
Step 1
Grasp the dumbbells with an overhand grip and lie on your back. Bend your knees, placing your feet firmly on the floor. Extend your elbows to 90 degrees, triceps pressed to the floor, holding the dumbbells above your chest. -
Step 2
Exhale and tighten your core while stretching the dumbbells towards the ceiling. Pause and return to the starting position.
Muscle Groups
Dumbbell Floor Press targets Abs, Pecs, Shoulders, Triceps as seen below.
Exercise Tips
- Be sure to press your shoulder blades into the ground to increase your press.
- Be sure to pause at the bottom of the lift, negating the stretch reflex.
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