Exercise Guide
Dumbbell Floor Press: Do you press up before your upper arms touch the floor?
Lower the dumbbells until your upper arms touch the floor before pressing them up.
How to fix it
- Lie on your back on the floor with a dumbbell in each hand.
- Lower the dumbbells until your upper arms lightly touch the floor.
- Straighten your elbows to press the dumbbells toward the ceiling.
Caution Do not press up before your upper arms touch the floor.
The app sets the reps for your next set
For example, if you are a beginner and used a 16kg dumbbell in each hand to complete 11 reps in all 3 sets as planned in your last workout, the app keeps the weight the same and increases your reps to 12. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreThe 14-day free trial applies only to Apple accounts subscribing for the first time, and the actual terms appear in the App Store payment sheet.
How should you position your legs?
It varies by source. Some say to bend your knees, others say to keep your legs straight, and some say either is fine. Either way, lower the dumbbells until your upper arms touch the floor.
See this exercise in detail
Dumbbell Floor PressStarting position · Movement · Breathing · Trainer tips · Cautions · Exercise info · Related exercises
More on the same body part
Sources
- U.S. Army, ATP 7-22.02 Holistic Health and Fitness Drills and Exercises
- Parrish K·Brown J, International Journal of Sports Physical Therapy (2026)
- Lehman GJ et al., Dynamic Medicine (2005)
- NSCA, Basics of Strength and Conditioning
- Mayo Clinic, Chest press with dumbbell
- Garage Gym Reviews, How To Do The Floor Press Exercise
- ATHLEAN-X, How To Do The Floor Press
- BarBend, How to Do the Floor Press
- RNT Fitness, Floor Press For Bigger Chest & Arms
- Myprotein, Dumbbell Floor Press
This article 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.