HORIZONTAL PUSH

Dumbbell Floor Press vs Incline Dumbbell Bench Press

Same movement, slightly different focus. Here's how they differ, and when to pick each one.

Dumbbell Floor Press

Lie on the floor, lower until your upper arms touch down, press up.

How to do it →

Incline Dumbbell Bench Press

Shoulder blades pinned, lower to upper chest, 2s down.

How to do it →

Side by side

Dumbbell Floor PressIncline Dumbbell Bench Press
KitDumbbellDumbbell
Main musclesChestUpper Chest
Also worksTriceps, Front DeltsFront Delts, Triceps
Bench neededNoYes
One side at a timeYesYes
Works at homeGym onlyGym only
Starting loadAround 8 kg per handAround 10 kg per hand

How each one feels

Dumbbell Floor Press

  1. Press the dumbbells straight up over your chest.
  2. Lower slowly until your upper arms touch the floor.
  3. Pause, then press again.

Watch out for: Elbows flared straight out.

Incline Dumbbell Bench Press

  1. Lower the dumbbells to the sides of your upper chest over two seconds.
  2. Keep your forearms vertical under the weight.
  3. Press up and slightly in, without clanking the dumbbells.

Watch out for: Elbows flaring out at 90°.

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.

Incline 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 32 kg, getting heavy dumbbells into position gets awkward.
  • − Can be awkward if your shoulder needs looking after.

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 Incline Dumbbell Bench Press if you've got the kit and want a move that's simple to load up week after week.
  • Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
YOUR GYDE DOES THIS LIVE

Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.

Try 7 days free