Dumbbell Floor Press
At a glance
- Equipment
- Pair of dumbbells
- Suggested reps
- 3–4 sets of 8–12 reps
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Common mistakes
You bounce the upper arms off the floor at the bottom instead of pausing and pressing from a dead stop.
You let the elbows flare wide, which takes the triceps out and stresses the shoulders.
You drop the dumbbells fast onto the floor and let the arms relax, losing all tension between reps.
You arch and lift the hips off the floor to help the press, which the floor press is meant to remove.
What to focus on
Keep the elbows tucked about forty-five degrees from the body so the arms land in a strong pressing position.
Touch the upper arms down lightly, pause a full beat, then drive from a dead stop to build starting strength.
Keep the wrists stacked over the elbows at the bottom so the bells launch straight up instead of drifting.
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Sources & further reading
- 1.The floor press works the press's top half — and upper-half-ROM pressing showed significantly higher triceps excitation than full-ROM benching (large effect) — Scientific Reports (2025), EMG study