Dumbbell Floor Press
A pressing variation performed lying on the floor instead of a bench, a common option when no bench is available and also easier on the shoulders due to the limited range of motion.
Equipment: Dumbbells
How to do it
- 1Lie on the floor with knees bent, holding a dumbbell in each hand at chest level.
- 2Press the dumbbells up until your arms are extended, without locking your elbows out hard.
- 3Lower the dumbbells back down until your upper arms touch the floor.
- 4Pause briefly at the bottom before pressing back up.
Common mistakes
- Bouncing the elbows off the floor instead of pausing briefly to control the bottom position.
- Flaring the elbows out to a full 90 degrees, which can feel uncomfortable at the shoulder in the floor position.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Dumbbell Floor Press safe for beginners?
Yes. The Dumbbell Floor Press is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Dumbbell Floor Press work?
The primary mover is your chest. As a push movement, it also involves your shoulders and triceps.
What can I substitute if I don't have dumbbells for the Dumbbell Floor Press?
The Barbell Bench Press targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have dumbbells available.
See the Barbell Bench PressRelated exercises
Learn more
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