An intermediate powerlifting exercise done with a dumbbell that mainly works the triceps, with help from the chest and shoulders. 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.
Updated
Primary
Triceps
Secondary
Chest, Shoulders
Equipment
Dumbbell
Level
intermediate
Dumbbell Floor Press demonstration
Dumbbell Floor Press, starting positionDumbbell Floor Press, finishing position
How to Perform
1Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
2Lower 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.
3Pause at the bottom, and then bring the weight together at the top by extending through the elbows.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
