Dumbbell Floor Press
Dumbbell Floor Press is a intermediate-level compound in the powerlifting category that primarily works the triceps. It also recruits the chest and shoulders. It is performed with dumbbells.
How to do it
- 1Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- 2Lower 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.
- 3Pause at the bottom, and then bring the weight together at the top by extending through the elbows.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For strength: 3–5 sets × 2–5 reps with 2–4 minutes rest. For technique, keep volume moderate and quality high.