Dumbbell Floor Press
Lie on the floor, lower until your upper arms touch down, press up.
How to do it →Dumbbell Floor Press vs Flat Dumbbell Bench Press
Both train your chest. Here's how they differ, and when to pick each one.
Flat Dumbbell Bench Press
Slight arch, wrists stacked, full stretch at the bottom.
How to do it →Side by side
| Dumbbell Floor Press | Flat Dumbbell Bench Press | |
|---|---|---|
| Kit | Dumbbell | Dumbbell |
| Main muscles | Chest | Chest |
| Also works | Triceps, Front Delts | Front Delts, Triceps |
| Bench needed | No | Yes |
| One side at a time | Yes | Yes |
| Works at home | Gym only | Gym only |
| Starting load | Around 8 kg per hand | Around 10 kg per hand |
How each one feels
Dumbbell Floor Press
- Press the dumbbells straight up over your chest.
- Lower slowly until your upper arms touch the floor.
- Pause, then press again.
Watch out for: Elbows flared straight out.
Flat Dumbbell Bench Press
- Lower to the sides of your chest with wrists stacked over elbows.
- Get a full stretch at the bottom.
- Press back up over your chest.
Watch out for: Elbows flared wide.
Dumbbell Floor Press: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Each arm works on its own, so your stronger side can't take over.
- + Also works your triceps and front delts.
- − Can be awkward if your body needs looking after, or during pregnancy.
Flat Dumbbell Bench Press: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Each arm works on its own, so your stronger side can't take over.
- + Also works your front delts and triceps.
- − Needs a bench.
- − Around 34 kg, getting heavy dumbbells into position gets awkward.
- − Can be awkward if your shoulder needs looking after, or during pregnancy.
Which should you pick?
- Pick Dumbbell Floor Press if you've got the kit and want a move that's simple to load up week after week.
- Pick Flat Dumbbell Bench Press if you've got the kit and want a move that's simple to load up week after week.
- Flat Dumbbell Bench Press is the natural next step once Dumbbell Floor Press gets awkward to load.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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