Dumbbell Floor Press

The dumbbell floor press is a resistance training exercise that targets the triceps brachii and pectoralis major muscles as well as the trapezius, deltoid and back muscle. It's performed in a similar manner as a barbell bench press but with a few nuances. To perform a dumbbell floor press correctly, refer to the following steps.

  • Lie flat with your back against the floor
  • Keep your knees slightly bent
  • While resting your elbow and upper arm on the floor, hold a dumbbell in each hand
  • Fully extend your arms above your body, raising the dumbbells in the process
  • Hold the dumbbells in place for a few seconds and slowly bring your arms back to the resting position

The video below walks you through the process of performing a dumbbell floor press.