Dumbbells
Rest
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
Exercise 1 of 6
Dumbbell Floor Press
4 sets × 10–15 reps, 5 kg
- Main target: Chest
- Also works: Triceps
- Also works: Shoulders
Final 2-3 reps should feel hard while form stays good.
How to do it
- 1Lie on the floor with knees bent and a dumbbell in each hand at chest level, upper arms about 45° from your torso.
- 2Press both dumbbells up until your arms are straight over your chest.
- 3Lower slowly until your upper arms touch the floor.
- 4Pause 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.
