Dumbbell Floor Press
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Chest
Also works
- Also works: Triceps
- Also works: Shoulders
In your week
How to do it
Lie on the floor with knees bent and a dumbbell in each hand at chest level, upper arms about 45° from your torso.
Press both dumbbells up until your arms are straight over your chest.
Lower slowly until your upper arms touch the floor.
Pause for a second, then press again.
Form tips
Keep elbows tucked at about 45°, not flared out.
The floor limits depth, so the control on the way down is what makes it work.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
Works the same muscles
Beginner · Bodyweight
Push-Up
- Main target: Chest
- Also works: Triceps
- Also works: Shoulders
- Also works: Abs
Can stand in for Dumbbell Floor Press or Dumbbell Fly on Floor
