Dumbbell Floor Press

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If you’re tired of the same old bench press exercises, then grab your dumbbells and get on the floor for a quick and easy way to get an effective upper body workout. If you want to go without sleeves or show off your chest muscles, doing a dumbbell floor press will help you sculpt your body into the one you want!

How to do (Video)...

Step By Step

Step 1: Grab a set of equally weighted dumbbells. Lie down on the floor on your back with one dumbbell placed on each side of your body. Bend your knees and place the soles of your feet on the floor. Take hold of the dumbbells and extend them straight up over your shoulder joints and aligned with your chest. Slowly lower the dumbbells towards the floor by bending your elbows until your upper arms rest on the floor. Elbows should be out at a 90-degree angle with your torso. Step 2: After a brief pause with your upper arms on the floor, straighten your elbows and press the dumbbells back up to the starting position. Make sure not to lock out your elbow joint when the arm is fully extended. Repeat the movement until you reach muscle failure then return the dumbbells back to the floor and sit up.

Start with lighter dumbbells and gradually increase the weight to make it more difficult.


Targets your triceps muscles along with the front of your shoulders and chest. Pushing objects away from you will become a snap with this exercise!

Superset with

Dumbbell Alternate Bicep Curl, to accentuate both muscles of your upper arm.