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Last updated March 5, 2026
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chestTricepsshoulders
Floor Press (Dumbbell)
Lie on the floor and press dumbbells from chest height, using the ground as a natural range-of-motion stop.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chesttricepsfront shoulders
Secondary
ribs / serratus
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on the floor with a dumbbell in each hand resting on your thighs.
- Lie back and bring the dumbbells to chest height.
- Bend your knees and plant your feet flat on the floor.
- Step 2Execution
- Press the dumbbells upward until your arms are fully extended.
- Lower the dumbbells slowly until your upper arms touch the floor.
- Pause briefly to eliminate momentum.
- Press back up to the starting position.
- Step 3Tips
- The floor stops your range of motion, reducing shoulder stress compared to a bench press.
- This is an excellent exercise for building lockout strength.
- Use a neutral or semi-pronated grip for less shoulder strain.