The dumbbell floor press is a simple yet highly effective pressing variation that works your chest and triceps—while reducing stress on the shoulders.
Because the range of motion stops when your elbows touch the floor, this lift is especially useful if you have limited shoulder mobility or want to focus more on lockout strength.
It’s a great alternative to traditional bench presses and an excellent way to add variety to your upper body training.
Muscles Worked
- Primary: Pectoralis major (chest), triceps
- Secondary: Front delts, forearms, core (as stabilizer)
The limited range of motion allows for heavier loading on the triceps and safer pressing mechanics.
How to Do It (Step-by-Step)
- Lie flat on the floor with a dumbbell in each hand, knees bent and feet planted.
- Press the dumbbells up so they’re directly above your shoulders.
- Lower the dumbbells slowly until your triceps touch the floor (elbows bent around 90°).
- Pause briefly, then press the dumbbells back up to full extension.
- Repeat for the desired reps.
💡 Maintain tension at the bottom—don’t relax on the floor.
Rep & Rest Guidelines
| Goal | Reps | Rest |
|---|---|---|
| Strength | 6–8 | 2–3 min |
| Hypertrophy | 8–12 | 60–90 sec |
| Endurance | 12–15+ | 30–60 sec |
Use Auto Progression to progressively overload the movement and track your improvements.
Form Tips
- Elbows at 45°: Keep elbows angled slightly away from your body—not flared straight out.
- Pause at the bottom: Light touch with triceps—don’t bounce off the floor.
- Controlled eccentric: Lower the dumbbells slowly for better tension and safety.
- Engage your core: Prevent arching or losing stability.
When to Use It
- As a chest or triceps accessory after main pressing movements
- In upper body strength or hypertrophy programs
- To train pressing strength with reduced shoulder stress
Common Mistakes
- ❌ Bouncing the triceps off the floor
- ❌ Flaring elbows too wide
- ❌ Arching excessively through the back
- ❌ Not controlling the eccentric (lowering phase)
📌 Focus on control and constant tension—perfect form brings better results and protects your shoulders.
Smarter Progression with Volym
- Track progression and volume with Auto Progression
- Log sets and rest times using Workout History
- Stay consistent between sets with the Rest Timer
The floor press limits range of motion, reducing shoulder strain and placing more emphasis on the triceps and lockout strength.
Yes! It’s a great option for anyone with shoulder discomfort during full-range pressing.
Yes. Lightly touch the floor with your triceps and pause briefly to maintain tension and control.
You can, especially if you want to focus on triceps strength or need a shoulder-friendly pressing option.
Start lighter than your normal bench press, as the movement pattern is different. Progress gradually.