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Floor Press 8s · no sound

Floor Press

A supine dumbbell press from the floor where the upper arms stop at ground level, shortening the range and sparing the shoulder.

Primary muscle
Chest, Triceps
Equipment
Dumbbell
Difficulty
Beginner
Movement
Push
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How to do it

  1. Sit on the floor with a dumbbell resting on each thigh and your legs extended.
  2. Rock back onto your shoulders while bringing the dumbbells to your chest.
  3. Bend your knees so your feet sit flat on the floor and your lower back stays down.
  4. Press both dumbbells up over your chest until the arms are almost straight.
  5. Lower under control until the back of your upper arms touches the floor and pause.
  6. Press back up without bouncing and repeat for the prescribed reps.

Common mistakes

  • Bouncing the elbows off the floor, which loses tension and loads the elbow joint sharply.
  • Clashing the dumbbells together at the top, which destabilizes the shoulders under load.
  • Locking the elbows out hard each rep, which hands the work from the muscles to the joints.
  • Arching the lower back off the floor, which shortens the range and shifts load to the spine.

Muscles worked

Primary
ChestTriceps
Secondary
Front Delts

Same movement, other equipment

Bench Dips Beginner Bench Dips Triceps Bodyweight Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight Cable Bench Press Beginner Cable Bench Press Chest Cable Machine Cable Chest Press Beginner Cable Chest Press Chest Cable Machine

Similar exercises

Muscle-up Advanced Muscle-up Chest Bodyweight Close-Grip Push-Up off a Dumbbell Intermediate Close-Grip Push-Up off a Dumbbell Triceps Dumbbell Dumbbell Bench Press Beginner Dumbbell Bench Press Chest Dumbbell Dumbbell Decline Bench Press Beginner Dumbbell Decline Bench Press Chest Dumbbell Dumbbell Incline Bench Press Beginner Dumbbell Incline Bench Press Chest Dumbbell

Good to know

What muscles does the Floor Press work?
Mainly the chest and triceps. It also works the front delts.
What equipment do you need for the Floor Press?
It uses dumbbells. Without it, the Bench Dips and the Bodyweight Knee Push Ups train the same muscles the same way.
Is the Floor Press good for beginners?
GymVim rates it beginner.

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