Strength · Dumbbell & gym · Beginner · ~4 min
Dumbbell floor press
Pressing strength in a shoulder-friendly range: the floor stops the elbows going too deep.
▶ Floor Press 101! — [P]rehab (YouTube)
More videos: Dumbbell Floor Press: The RIGHT Way (Most People Do This Wrong) (Colossus Fitness) · How To: Dumbbell Floor Press (ScottHermanFitness)
Prescription3 × 10 reps · rest 1:15
EquipmentDumbbell(s), Exercise mat
ImpactLow
FormatSolo
Starting position
Lie on your back, knees bent, dumbbells above the chest with arms straight.
How to do it
- Lower until the upper arms lightly touch the floor (elbows about 45°).
- Pause briefly.
- Press back up.
Technique cues
- Soft touch with the elbows
- Wrists stacked over elbows
Common mistakes
- Bouncing elbows off the floor
- Flaring elbows to 90°
Easier
Push-up from the knees or Band chest press.
Harder
Bench press on a bench with a spotter.
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.