Dumbbell Floor Press

An intermediate strength exercise for the triceps, chest and shoulders, done with a dumbbell.

Movement guide

Dumbbell Floor Press

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell

Muscle focusTriceps · Chest · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Chest press machine demonstrated on the 3D figure

3D demoChest press machineBeginner · Strength machine

Similar move, beginner grade.

This move

Dumbbell Floor Press demonstrated on the 3D figure

3D demoDumbbell Floor PressIntermediate · A dumbbell

Intermediate grade (source-assigned).

Harder option

Bench press with chains demonstrated on the 3D figure

3D demoBench press with chainsAdvanced · A barbell + A bench or box + Other / check instructions

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Triceps. Also: Chest, Shoulders.

Equipment

A dumbbell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell floor press demonstrated on the 3D figure

3D demoBarbell floor pressIntermediate · A barbell

Floor Press with Chains demonstrated on the 3D figure

3D demoFloor Press with ChainsIntermediate · A barbell

Barbell bench press demonstrated on the 3D figure

3D demoBarbell bench pressIntermediate · A barbell + A bench or box

Close-grip barbell bench press demonstrated on the 3D figure

3D demoClose-grip barbell bench pressIntermediate · A barbell + A bench or box

Dumbbell bench press demonstrated on the 3D figure

3D demoDumbbell bench pressIntermediate · A dumbbell + A bench or box

Incline dumbbell press demonstrated on the 3D figure

3D demoIncline dumbbell pressIntermediate · A dumbbell + A bench or box

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Questions people ask

What muscles does the Dumbbell Floor Press work?

Mainly the triceps, with help from the chest and shoulders.

What equipment do I need for the Dumbbell Floor Press?

A dumbbell.

Is the Dumbbell Floor Press good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Chest press machine.

What is an easier alternative to the Dumbbell Floor Press?

Try the Chest press machine. It works similar muscles at a lower grade.

How do I make the Dumbbell Floor Press harder?

Progress to the Bench press with chains, or add load, range or slower lowering once your form is solid.