Dumbbell Floor Press

Beginner Level of Difficulty

The dumbbell floor press is an upper body strength exercise that targets the chest, shoulders and arms.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Picture of Triceps


Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the "flabby arm" look).

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

dumbbell floor press - step 1

Step 1

Start on your back with one knee bent while holding a dumbbell directly over your shoulder on the same side.

dumbbell floor press - step 2

Step 2

Lower the dumbbell until your elbow makes contact with the floor.

dumbbell floor press - step 3

Step 3

Press the dumbbell back to the starting position directly over the shoulder.