Dumbbell Floor Press
Works Chest, with help from Triceps, Front Delts.
Set up
How to set up for the Dumbbell Floor Press
- Lie on your back on the floor, knees bent, a dumbbell in each hand.
- Elbows on the floor at about 45° from your body.
Do the rep
How to do a Dumbbell Floor Press with good form
- Press the dumbbells straight up over your chest.
- Lower slowly until your upper arms touch the floor.
- Pause, then press again.
Common mistakes
Dumbbell Floor Press form mistakes to avoid
- Elbows flared straight out.
- Bouncing elbows off the floor.
- Losing control at the top.
Quick cue
Lie on the floor, lower until your upper arms touch down, press up.
Not sure what weight to start with?
Gyde picks your first Dumbbell Floor Press weight and adjusts it after every session.
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See all Dumbbell Floor Press alternatives →Questions
Dumbbell Floor Press FAQ
What muscles does the Dumbbell Floor Press work?
Mainly your chest, with help from your triceps and front delts.
How many sets and reps of Dumbbell Floor Press should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
What weight should a beginner use for the Dumbbell Floor Press?
Around 8 kg per dumbbell is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.
Can I do the Dumbbell Floor Press at home?
Yes, all you need is a pair of dumbbells. No bench required.
Is the Dumbbell Floor Press good for beginners?
Yes, with good form. If you've got sore joints, start with one of the gentler alternatives below. Stop if anything hurts.
More for the same muscles
Other chest exercises
Your Gyde sets your Dumbbell Floor Press weight and reps, and adjusts them after every session.
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