How to Do Dumbbell Floor Press: Muscles Worked & Proper Form

how to perform the dumbbell floor press

Muscles Worked in Dumbbell Floor Press

Muscles worked in the floor press exercise

Primary muscles worked:

Secondary muscles worked:

How to Dumbbell Floor Press

  1. Sit on the floor with your legs straight and a pair of dumbbells beside you.
  2. Pick the dumbbells up and place them in your hip creak.
  3. Lay down while you bring the dumbbells up to your chest.
  4. Press them dumbbells to straight arms, bend your knees, and place your feet flat on the floor.
  5. Lower the dumbbells slowly until your upper arms hit the floor.
  6. Reverse the motion and push the dumbbells up to straight arms again.
  7. Gently drop the dumbbells to the floor to finish the set.


The dumbbell floor press is a variant of the dumbbell chest press where you lie on the floor instead of a bench, which limits the range of motion since your upper arms will stop against the floor. It’s a great alternative to the dumbbell chest press if you train at home and don’t have a weight bench.

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Text and graphics from the StrengthLog app.