Dumbbell Floor Press

How to do the Dumbbell Floor Press

1. Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
2. 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.
3. Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

Muscles worked

Role	Muscles
Primary	triceps
Secondary	chest, shoulders
Equipment	dumbbell
Difficulty	intermediate
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bench Dips Bodyweight Close-Grip Push-Up off of a Dumbbell Bodyweight Dips - Triceps Version Bodyweight Incline Push-Up Close-Grip Bodyweight Push-Ups - Close Triceps Position Bodyweight Bench Press - Powerlifting Barbell

Easier than the Dumbbell Floor Press

Same movement pattern, lower entry difficulty — work up from here.

Bench Dips beginner · Bodyweight Close-Grip Barbell Bench Press beginner · Barbell Close-Grip Dumbbell Press beginner · Dumbbell

Harder than the Dumbbell Floor Press

Bench Press with Chains expert · Barbell

Common questions

What muscles does the Dumbbell Floor Press work?

The Dumbbell Floor Press primarily works the triceps, with the chest and shoulders as secondary movers. Bench Press - Powerlifting, Bench Press with Chains, and Board Press train the same muscle, across 9 equipment types.

What equipment do you need for the Dumbbell Floor Press?

Dumbbells. Without dumbbells, Bench Dips, Close-Grip Push-Up off of a Dumbbell, and Dips - Triceps Version train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Dumbbell Floor Press suitable for beginners?

It is rated intermediate. Start with Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press and work up.

Where should the Dumbbell Floor Press go in a workout?

Early — the Dumbbell Floor Press is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Bench Press - Powerlifting Barbell Bench Press with Chains Barbell Board Press Barbell Floor Press Barbell Floor Press with Chains Barbell Pin Presses Barbell