Dumbbell Floor Press Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Compound
  • Push (Bilateral)
  • Beginner
  • Chest, Shoulders
Triceps Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Begin sitting on the floor in an upright position with your legs straight and the dumbbells vertically balanced on the floor.
  2. Pick up each dumbbell and set it high in your hip crease while maintaining a tight grip.
  3. Slowly lay back while keeping the dumbbells close to your chest and bend your knees to roughly 45 degrees and move your feet up slightly.
  4. Press the weights to full extension by contracting your triceps and chest.
  5. Slowly lower the weight until both elbows touch the floor then press both dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.
  7. To complete the exercise, simply lower the weights to the ground in “controlled drop” fashion. It should be a smooth motion but not one requiring excessive effort or one that puts the shoulder under unnecessary risk.

Exercise Tips

  1. Maintain more tension through the pecs by not locking out the elbows entirely.
  2. Keep the weights slightly tilted at a 45 degree angle in order to keep the elbows in a neutral position.
  3. Don’t allow the dumbbells to collide at the top of each rep - bouncing them together may cause you to lose stability within the shoulder and injure yourself.
  4. Squeeze the dumbbells as tight as possible to improve a phenomenon known as “irradiation” which promotes greater shoulder stability.
  5. Don’t bounce the elbows off the floor at the bottom of the rep. Doing so may result in injury due to the compressive forces being generated between the weight and the floor.
  6. Ensure you maintain some tension in your abs and don’t allow your lower back to excessive arch.

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21 Comments+ Post Comment

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Posted Sat, 06/24/2017 - 07:41
Person #1

Am I able to put a pillow under my head while doing the workout?

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Posted Sat, 11/30/2013 - 01:50
juan espinoza


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Posted Wed, 04/02/2014 - 08:01

try working out and food.

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Posted Thu, 09/19/2013 - 22:05
Monuj Saikia

I love gym......bcz i like gym......

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Posted Fri, 07/05/2013 - 02:11

I reached the point that the weights I am now pressing are to heavy for me to get the dumb bells into the starting position to do the presses by myself. Any suggestions. Home alone.

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Posted Thu, 08/22/2013 - 04:51

@ Glen please i know you can make it if you can try and sharpen your Triceps so that you can fill the said Dumbells, without triceps workout u can't do it in proper way so workout on your Tricp,

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Posted Wed, 10/02/2013 - 17:13

Start with the dumbbells elevated on a stack of big books or a box. I use two steo-up benches, one on either side to get started. I also have two big pillows that i use to drop the weights onto at the end of the set.

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Posted Fri, 07/05/2013 - 00:59

I like the exercise but I have come to a point where I can no longer get the weights up off the floor to the starting position to perform the exercise. I am home alone so I can not enlist any help. Any ideas??

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Posted Thu, 06/27/2013 - 22:57

can you do this on a bench and just keep your arms above 90 degrees?

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Posted Tue, 04/02/2013 - 00:39

Doesn't the whole idea of the floor press defeat the purpose of chest workouts? Shouldn't you break a 90 degree angle with your arms for it to work?

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Posted Tue, 02/26/2013 - 20:32

Whats the difference between a dumbell bench press and a dumbell floor press?

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Posted Mon, 03/18/2013 - 06:59
Stevo Greener

The Bench....

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Posted Wed, 10/02/2013 - 17:09

One diff. Is that you are less likely to damage your shoulder with the floor press. On the bench, if you don't have a spotter, you might torque your shoulder at the end of a set when you are tired.

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Posted Tue, 12/03/2013 - 18:53

The difference is the angle between the upper arms and the torso. Watch the videos carefully. The angle for the floor press is wider (about 70 to 80 degrees) than the bench press (about 50-60 degrees). The bars of the dumbbells in the floor press line up with the upper chest at the bottom position, while in the bench press, the bars line up to the mid chest (about 1 inch above the nipples) or the nipples.

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Posted Fri, 01/11/2013 - 09:18
Bob Lesher

I'am in my sixties can I put on muscel, I have workout for years but I stoped eightyears ago. Is there hope of getting back in shape i would like to keep in shape long as I can.

mnsjason's picture
Posted Fri, 01/11/2013 - 16:03

While it may not be as easy to put on muscle as it once was, you can certainly begin training again pending a doctor's approval. I mention this not because of your age, but because it's something that EVERYONE should do before beginning a strength/diet routine.

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Posted Fri, 01/11/2013 - 07:13

whey good

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Posted Fri, 11/02/2012 - 13:20

When i do this exercise i dont feel the burn in my chest afterwards !! is that normal ? instead i feel all the tension on my arms !

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Posted Thu, 01/10/2013 - 06:26

Try to do a wider lift. That is, Make the dumbbells farther apart from each other

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Posted Sun, 06/03/2012 - 01:47

On which exercise should I focus as a beginner for mass gain?
Should Bench Press or Floor Press be my first priority?

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Posted Tue, 08/05/2014 - 18:44

any reply on this?