Dumbbell Single Arm Floor Press
How to do it
Starting position
- Lie on your back on the floor with your knees bent.
- Hold a dumbbell in one hand and rest your upper arm on the floor.
- Angle your elbow away from your torso.
- Rest your other hand lightly on your chest.
Movement
- Press the dumbbell straight up over your shoulder.
- Slowly lower until your elbow lightly touches the floor.
- Once you finish the reps on one side, switch hands and do the same number of reps.
Breathing
Inhale as you lower the dumbbells and exhale as you press them up.
Trainer tips
- Bend your knees and press your back against the floor
- Pause when your elbows touch the floor, then press
Cautions
- Do not bounce your elbow off the floor; pause the moment it touches, then press.
- If your torso rotates toward the dumbbell, lower the weight.
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Chest Front delts |
|---|---|
| Secondary muscles | Triceps |
| Equipment |  Dumbbell Kettlebell |
| Movement pattern | Horizontal push |
| Rep range | 8–12 reps (one side at a time) |
3 similar exercises
Representative exercise: Dumbbell Single Arm 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
Related exercises
Dumbbell Bench PressEasierDumbbell Floor PressEasierDumbbell Sprinter Thrust Chest PressHarderDumbbell 3 Point Bench PressHarderBarbell Bench PressSimilar exerciseBand Push-UpSimilar exerciseMachine Incline Chest PressSame muscle · different equipmentKneeling Push-UpSame muscle · different equipmentBarbell 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.