How to do the Single-Arm Dumbbell Floor Press
- Lie on the floor with your knees bent and one dumbbell above your chest.
- Lower until your upper arm touches the floor gently, keeping both shoulders down.
- Press up while keeping your trunk from rolling toward the weight.
Common mistakes
- Rotating your torso to get the dumbbell moving.
- Rebounding your upper arm off the floor.
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
- Dumbbell Floor Press · Dumbbells
- Barbell Bench Press · Barbell
- Machine Chest Press · Machine
Frequently asked questions
What muscles does the Single-Arm Dumbbell Floor Press work?
Primary muscle group: Chest. Secondary muscles: triceps, front deltoids, core.
How many reps should I do for the Single-Arm 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 Single-Arm Dumbbell Floor Press?
Compare the setup and equipment for these alternatives: Dumbbell Floor Press, Barbell Bench Press, Machine Chest Press.