Chest
The main muscle group listed for this exercise.
Exercise guide
Dumbbell Floor Press
Dumbbell Floor Press is an intermediate-level chest exercise performed with dumbbells. It also involves the shoulders and arms.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Chest
Dumbbell Floor Press also involves shoulders, arms.
Strength
Movement pattern: horizontal push. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Dumbbell Floor Press
- Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
- Pause at the bottom, and then bring the weight together at the top by extending through the elbows.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout30-Minute Fat Loss Workout
A shorter full-body session designed to keep you moving and make consistency easier on busy days.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
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View exerciseBench Press - Powerlifting
Bench Press - Powerlifting is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseBoard Press
Board Press is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseClose-Grip Dumbbell Press
Close-Grip Dumbbell Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Dumbbell Floor Press.
What muscles does Dumbbell Floor Press work?
Dumbbell Floor Press primarily trains the chest and also involves the shoulders and arms.
Is Dumbbell Floor Press beginner-friendly?
It is listed as intermediate.
What equipment do I need for Dumbbell Floor Press?
This variation uses dumbbells.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.