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Dumbbell Floor Press

Chest Triceps Compound Dumbbell
Demo (loops)

How to do it

Starting position

  1. Place a mat on the floor and lie down with your knees bent.
  2. Hold the dumbbells in both hands and place them beside your chest.
  3. Press the soles of your feet firmly into the floor.

Movement

  1. Press the dumbbells straight up.
  2. Slowly lower until your elbows touch the floor.
  3. Exhale as you press the dumbbells back up.

Breathing

Inhale as you lower the dumbbells and exhale as you press them.

Trainer tips

  • Do not overarch your lower back
  • Press straight up toward the ceiling

Cautions

  • Bending your wrists back strains the joints, so keep your wrists straight.
  • Lowering the dumbbells too fast can injure your shoulders, so control them slowly.
  • Bouncing the elbows off the floor
  • Pressing up with momentum

Exercise info

Primary musclesChest
Secondary musclesTriceps
EquipmentDumbbell
Movement patternHorizontal push
Rep range8–12 reps
8 similar exercises

Representative exercise: Dumbbell Floor Press

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.

With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Dumbbell Single Arm Floor PressHarderDumbbell 45 degrees PressHarderDumbbell Bench PressSimilar exerciseMachine Incline Chest PressSimilar exerciseKneeling Push-UpSimilar exerciseBarbell Larsen PressSame muscle · different equipmentBand Chest PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.