Dumbbell Floor Press
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Sit on the floor holding a dumbbell in each hand, then lie back and bring them to the chest as you go.
- Press both dumbbells to lockout over the chest with the knees bent or the legs straight.
- Lower under control until the backs of the upper arms rest on the floor, pause, and press again.
FORM TIPS
- The floor stops the rep, so there is no stretch reflex and no leg drive. Expect less weight than a bench press of the same movement.
- Getting heavy dumbbells into position is its own skill: sit them on your thighs and let your legs kick them back as you lie down.
TARGET MUSCLES
Primary
- Chest
Secondary
- Shoulders
- Triceps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.