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Dumbbell Floor Press

Bench press performed lying on the floor with dumbbells. Limits range of motion to protect shoulders while emphasizing triceps. Shoulder-friendly pressing with naturally limited range of motion. Dead-stop at the bottom builds explosive pressing strength. No bench required — floor pressing at home with dumbbells.

How to Do Dumbbell Floor Press: Step by Step

  1. Lie on floor with dumbbells pressed up
  2. Lower until upper arms touch the floor
  3. Brief pause at the bottom — no bouncing
  4. Press back up to lockout

Common Mistakes to Avoid

  • Bouncing upper arms off the floor for momentum
  • Flaring elbows too wide — keep at 45 degrees
  • Arching the lower back off the floor

Dumbbell Floor Press Tips

  • The floor limits your range, making this excellent for tricep lockout strength
  • The dead-stop at the bottom forces you to press from zero momentum
  • Great for those with shoulder issues who find full bench press painful

Muscles Worked

chesttriceps
Equipment dumbbells
Tracking Count reps

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