Dumbbell Floor Press
Lie on the floor, lower until your upper arms touch down, press up.
How to do it →Dumbbell Floor Press vs Knee Press-up
Both train your chest. Here's how they differ, and when to pick each one.
Knee Press-up
Knees down, body straight from knees to head, chest to the floor.
How to do it →Side by side
| Dumbbell Floor Press | Knee Press-up | |
|---|---|---|
| Kit | Dumbbell | Bodyweight |
| Main muscles | Chest | Chest |
| Also works | Triceps, Front Delts | Triceps, Front Delts |
| Bench needed | No | No |
| One side at a time | Yes | No |
| Works at home | Gym only | Yes, no kit |
| Starting load | Around 8 kg per hand | Your bodyweight |
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.
Knee Press-up
- Lower your chest towards the floor.
- Keep your elbows angled back, not flared.
- Push the floor away to come back up.
Watch out for: Hips sticking up in the air.
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.
Knee Press-up: pros and cons
- + No kit needed, so you can do it anywhere.
- + Also works your triceps and front delts.
- − Harder to add weight in small steps as you get stronger.
- − Can be awkward if your wrist 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 Knee Press-up if you train at home, travel a lot, or want something you can do anywhere.
- Knee Press-up needs no kit, so it's great at home or when the gym's packed.
- 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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