Dumbbell Floor Press
Latest Videos
How To: Dumbbell Floor Press
ScottHermanFitness
DUMBBELL FLOOR PRESS
Perno Performance
Dumbbell Floor Press
Kraken Fitness
Dumbbell Floor Press - Floor bench press #fitness #benchpress
Linville PT Education
The dumbbell floor press is a great exercise that can target different areas
Clans Master
How to do a Dumbbell Floor Press
TurnFit - Vancouver Personal Trainers
Floor Press 101!
[P]rehab
How to do a Dumbbell Floor Press. #floorpress #dumbbellpress #chestexercises #dumbbellexercises
Chris Gates Fitness
Dumbbell Floor Press
Ty Training
How To Do A Dumbbell Floor Press
PureGym
MUSCLE MINUTE: Dumbbell Floor Press for PECS and TRIZZY's
The Strength Classroom
How To PROPERLY Dumbbell Floor Press (FIX YOUR FORM NOW)
Colossus Fitness
Dumbbell Floor Press - Exercise Tutorial
Kevin Connolly
Dumbbell Floor Press: The RIGHT Way (Most People Do This Wrong)
Colossus Fitness
The Benefits of the Floor Press Vs. the Traditional Bench Press
Mind Pump Show
How to Dumbbell Floor Press
Total Body Training
This Floor Press = Special Gains!
Alex Leonidas
Floor press | dumbbell variation
TrueNorthSecc
Sam Sulek's Dumbbell Bench Press Workout Form Tip #samsulek #samsulekshorts
Sam Sulek Life
The Magic of Floor Pressing
Alex Leonidas
The ONLY 2 Dumbbell Chest Exercises You Need (NO, SERIOUSLY!)
ATHLEAN-X™
Dumbbell Floor Press - STRONGER CHEST AND TRICEPS
Mike | J2FIT Strength & Conditioning
How To Dumbbells Floor Press | 2 Ways You can Do Dumbbells Floor Press
Patient Cena Fitness
Dumbell Chest Press Mistakes (DON'T DO THIS!)
Andrew Kwong (DeltaBolic)
Dumbbell Floor Press
Testosterone NationDumbbell Floor Press Workouts
Similar exercises
Suspended Push Ups
Smith Machine Decline Chest Press
Bench Press Elbow Flaring
Incline Wall Push Ups
Muscles Involved
The dumbbell floor press is a strength training exercise primarily targeting the pectoral muscles (chest), specifically the pectoralis major. Additionally, it engages the triceps brachii, responsible for elbow extension, as well as the anterior deltoids (shoulders). As a floor-based variation of the traditional bench press, it limits range of motion, helping to minimize shoulder strain while ensuring that the triceps and chest receive adequate work. Secondary muscles involved include the stabilizers in the core and the muscles in the upper back, which assist in maintaining proper posture during the lift.
Top Mistakes
- Letting elbows flare out too wide, which can lead to shoulder strain.
- Using excessive weight, resulting in poor form and loss of control.
- Neglecting core engagement, which may cause back arching during the lift.
- Not maintaining proper alignment between wrists and elbows, increasing the risk of injury.
Execution Tips
- Start by lying flat on your back on the floor with your knees bent and feet planted.
- Hold a dumbbell in each hand; position them at chest level with palms facing towards your feet.
- Keep your elbows tucked at a 45-degree angle relative to your body to protect your shoulders.
- Engage your core by tightening your abdominal muscles and avoid arching your back.
- Press the dumbbells upward until your arms are fully extended, then slowly lower them back to the starting position, ensuring controlled movement throughout.
Workouts
The dumbbell floor press can be integrated into various workout routines aimed at building upper body strength. A standard recommendation involves performing 3 to 4 sets of 8 to 12 repetitions, depending on your fitness goals—lower reps and higher weights for strength, and higher reps for hypertrophy and endurance. To complement the floor press, consider pairing it with exercises such as push-ups, bent-over rows, or shoulder presses to ensure balanced upper body training.
Conclusion
In summary, the dumbbell floor press is an effective exercise for developing upper body strength while minimizing the risk of shoulder injury. By focusing on proper technique and form, individuals can reap significant benefits, including increased muscle recruitment in the chest and triceps, improved stabilization, and a convenient setup that requires minimal equipment. As part of a well-rounded fitness regimen, this exercise can contribute to overall upper body strength and aesthetic enhancement.
Croppio your little gym bro. A killer workout generator.