Dumbbell Floor Press
How to do the Dumbbell Floor Press
- 1
Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- 2
Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
- 3
Pause at the bottom, and then bring the weight together at the top by extending through the elbows.
How to program the Dumbbell Floor Press
Sets and reps
As a compound movement, the Dumbbell Floor Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Dumbbell Floor Press is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Dumbbell Floor Press work?
The Dumbbell Floor Press primarily targets the Triceps. It also recruits the Chest, Shoulders as supporting muscles.
What equipment do I need for the Dumbbell Floor Press?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Dumbbell Floor Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
