How to do the Dumbbell Floor Press
- Lie with knees bent and hold the dumbbells above your chest.
- Lower until your upper arms touch the floor gently.
- Pause briefly, then press straight up with steady wrists.
Common mistakes
- Dropping your elbows into the floor.
- Using a hip thrust to start the press.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Single-Arm Dumbbell Floor Press · Dumbbells
- Push-Up · Bodyweight
- Machine Chest Press · Machine
Frequently asked questions
What muscles does the Dumbbell Floor Press work?
Primary muscle group: Chest. Secondary muscles: triceps, front deltoids.
How many reps should I do for the Dumbbell Floor Press?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Dumbbell Floor Press?
Compare the setup and equipment for these alternatives: Single-Arm Dumbbell Floor Press, Push-Up, Machine Chest Press.