Dumbbell Floor Press: Muscles Worked and How to Do It
TL;DR
The dumbbell floor press is a triceps-focused pressing exercise: your triceps lock out the elbows at the top while your chest and shoulders drive the initial push off the floor. Pressing from the floor shortens the range of motion, which shifts more emphasis onto the triceps than a bench press does.
- Primary muscle:
- Triceps
- Secondary muscles:
- Chest, Shoulders
Muscles worked
Your triceps get more emphasis here than in a standard bench press, because your upper arms stop on the floor partway through the range, cutting out the bottom portion of the lift where the chest usually does more work. Locking the elbows out from that shortened position leans heavily on the triceps.
Your chest and shoulders still drive the initial push once your upper arms lift off the floor. The front delts assist alongside the chest as the dumbbells travel from your upper arm to full lockout.
Log Dumbbell Floor Press in PR Streak
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How to do it
- 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.
Form tips
- Let your upper arms rest fully on the floor at the bottom of each rep before pressing.
- Keep your elbows at a moderate angle from your torso rather than flared straight out.
- Press to a full, locked-out top position to get the most out of the triceps.
- Bend your knees with feet flat on the floor to keep your lower back supported.
Exercise details
| Equipment | Dumbbell |
|---|---|
| Level | Intermediate |
| Mechanic | Compound |
Used by lifters following PPL, 5x5, upper/lower, and more.
Frequently Asked Questions
Why do a floor press instead of a regular bench press?
The floor stops the range of motion early, which removes some shoulder strain and shifts more of the work onto the triceps. It's a useful option for lifters without a bench or those managing shoulder discomfort.
How many reps should I do on dumbbell floor press?
For muscle size, 6-12 reps per set at a challenging weight works well. Since the shortened range limits how heavy you can safely go, very low-rep max attempts are less common on this exercise.
What's a good triceps isolation exercise to add?
A skull crusher isolates the triceps directly, which pairs well with the compound pressing work of a floor press.
More triceps exercises
Exercise instructions and photos come from the free-exercise-db library, public domain, the same library used inside the PR Streak app.
