Build pecs, strengthen shoulder stability, and boost core strength with the dumbbell floor press! Here is everything beginners and seasoned lifters should know about how to execute the exercise and what muscles it works.
In this article:
- What Is the Dumbbell Floor Press?
- How to Floor Press?
- Who Can Do a Floor Press?
- Why Do Dumbbell Floor Press?
- When to Perform a Dumbbell Floor Press?
Common Questions About the Dumbbell Floor Press Answered
What Is the Dumbbell Floor Press?
The dumbbell floor press is a variation of the traditional dumbbell bench press. It might not offer as much mobility as the dumbbell press, but it still helps one build a stronger, wider chest.
The dumbbell floor press is also considered as one of the shoulder-friendly lifting exercises out there. Apart from building a stronger chest, one can also strengthen his or her shoulders and arms with this exercise.
How to Floor Press?
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Here’s a step-by-step guide on how to properly do a dumbbell press on the floor:
- Grab a pair of dumbbells one can lift up and down comfortably and then place them on the floor.
- Sit down near the dumbbells with the knees bent and feet flat on the ground.
- Next, grab the dumbbells and then lift them up just above the shoulders.
- From there, carefully lie down while maintaining the knees bent and foot positioning. Make sure not to slam the body down on the floor to avoid injuries.
- After positioning the body, lift the arms up straight in the air with an overhand grip — palms facing away from the body. This is the starting position.
- Slowly lower the weights down until the triceps are lying on the ground. Do not drop the arms down and contract the chest all throughout the movement. Also, do not relax the arms on the floor.
- Hold for one count before pushing the weights back up in the air. This is one rep.
- Do three to four sets of 12 to 16 reps.
- To power the press, drive the shoulder blades down into the floor.
- Don’t forget to stop for a moment at the bottom of the lift; this will negate the stretch reflex.
Who Can Do a Floor Press?
Anyone with a pair of dumbbells can perform a floor press. This is a versatile exercise that can be modified to match different needs and goals so it’s ideal for everyone.
Also, it’s a great dumbbell press alternative for people with back and shoulder issues since the majority of the weight shifts to the pecs and triceps and there’s no need to balance the body on a flat bench.
One of the best things about this exercise is you can bust out a few sets at the gym, at home, or even on vacation. This way, you can work the arm muscles wherever you are and whenever you feel like it.
Why Do Dumbbell Floor Press?
The floor dumbbell press is more than just an alternative to the dumbbell press, it’s also a muscle-building, core-tightening exercise gym-goers should perform regardless of if they have access to a bench or not.
Here are some of the reasons why one should include the dumbbell floor chest press in his or her routine:
1. Less Shoulder Pain
Gym-goers with shoulder joint issues can try doing the dumbbell floor press. It’s a lot easier on the shoulders since one doesn’t have to go deeper than 90 degrees.
Just remember not to slam the elbows down on the floor or it will also lead to some issues.
Don’t have access to a flat bench? No problem!
To do a dumbbell floor press, all fitness buffs need are a good pair of dumbbells. This is especially useful when there’s no available bench or if one can’t find the time to go to the gym.
Some people find it hard to balance the body on a flat bench. Both beginners and seasoned lifters might experience this when they’re lifting dumbbells that are too heavy for them.
Luckily, there’s no need to balance the body on a slim bench when doing a dumbbell floor press.
4. Tricep and Pecs Emphasis
Some bodybuilders complain the traditional dumbbell press doesn’t work the pecs or triceps enough. They feel there’s too much weight on the shoulders.
If one feels that way, then they can include the dumbbell floor press in their workout. It takes a lot of the weight off the shoulders so that the pecs and triceps do all the lifting.
5. Heavy Lifting
Since there’s not much need to maintain balance, powerlifters can safely practice lifting heavy dumbbells by lying down on the floor instead of a bench. Of course, there’s no actual floor press competition so athletes still have to know how to lift heavy on a flat bench.
When to Perform a Dumbbell Floor Press?
The dumbbell floor press shouldn’t just be an option when gym-goers don’t have access to a bench. It’s a great exercise that develops the pecs and triceps, and one should always incorporate it into his or her workout plan.
Just like any other exercise, try to perform the dumbbell floor press around two to three times per week. Doing too much overworks the pecs and causes more harm than good.
Also, try experimenting with the number of sets and reps to see which combinations align with one’s needs. There’s no one-size-fits-all plan so there’s no need to follow a random workout routine to a T.
For example, bodybuilders can do low reps, more sets with a heavy pair of dumbbells for muscle mass. Meanwhile, gym-goers can try high reps with light dumbbells.
Below is a step-by-step guide on how to perform a dumbbell floor press from ScottHermanFitness:
Overall, the dumbbell floor press is a great variation and should always be included in one’s chest day workout routine. It helps build muscle, burn fat, and boost strength so everyone can benefit from it.
Although, keep in mind that exercising can only get one so far. Fitness buffs having trouble building muscle or boosting strength can try exploring different effective supplement stacks.
Do you have other questions about the dumbbell floor press? Let us know in the comments section below!