Dumbbell Floor Press
A bilateral dumbbell press on the floor.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal push
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Lie on the floor with bent knees and both feet planted.
- Hold one dumbbell in each hand above the chest with the palms facing toward the feet.
Do the rep
- Lower both dumbbells until both upper arms gently contact the floor.
- Press both dumbbells above the chest until both elbows extend.
What counts as a rep
One rep lowers both dumbbells until both upper arms gently contact the floor and returns both elbows to extension together.
One rep lowers both dumbbells until both upper arms gently contact the floor and returns both elbows to extension together.
Breathing
Breathe in as the dumbbells lower; exhale as you lift.
Cues
- Keep the wrists above the elbows.
- Keep the upper back supported.
- Touch the floor gently without bouncing.
Common mistakes
Weights drift out of line
What you seeA wrist moves away from its elbow.
FixUse less load and keep each wrist above its elbow.
A stable position helps you control the load.
Stop the set if
- Stop if you feel sharp pain.
- Stop if you lose your grip or cannot control the dumbbell path.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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