HORIZONTAL PUSH

Dumbbell Floor Press vs Press-up

Both train your chest. 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 →

Side by side

Dumbbell Floor PressPress-up
KitDumbbellBodyweight
Main musclesChestChest
Also worksTriceps, Front DeltsTriceps, Front Delts, Core
Bench neededNoNo
One side at a timeYesNo
Works at homeGym onlyYes, no kit
Starting loadAround 8 kg per handYour bodyweight

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.

Press-up

  1. Lower your chest towards the floor, elbows at about 45°.
  2. Stop a fist's height from the floor.
  3. Push back up, keeping your hips in line.

Watch out for: Hips sagging.

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.

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 Press-up if you train at home, travel a lot, or want something you can do anywhere.
  • 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.
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