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Dumbbell Floor Press

The dumbbell floor press is a useful pressing variation. It takes the foundational bench press movement and uses the floor for assistance. This makes it a great movement to add alongside other chest or compound tricep exercises.

We discuss the dumbbell floor press in detail below. We detail the correct form, programming, suitable populations, and some of the many benefits.

How To Do

  1. Set up next to a mat or suitable padded space. Lay on the floor with a pair of dumbbells next to your sides. Your back should be firmly against the mat.
  2. Grasp a pair of dumbbells using a double overhand grip. Lift them so that your arms are at right angles with your upper arms against the floor.
  3. Ensure your arms are directly out to your sides. This is the correct starting position.
  4. Inhale and engage your core. Exhale and press the dumbbells up using your chest. Extend your elbows as you bring the dumbbells together.
  5. Pause briefly at the top position. Inhale and lower the dumbbells back to the starting position under control.

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Tips From Expert

  • Ensure you keep your back against the mat throughout the movement. This limits potential lower back stress.
  • Each repetition should be performed using the same tempo. Avoid bouncing the weights at the bottom as your upper arms contact the floor.
  • A mat or padded space is best for overall exercise comfort. Use one if it’s available.
  • Press the dumbbell using the same horizontal line. Ensure that your arms don’t go backward or forward when the dumbbells come up. They should go directly in front of you.

Optimal Sets and Reps

Use the programming table below to find your ideal sets and reps for the dumbbell floor press. Use it as a general guide when considering the programming tips below.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–10
Endurance Training 3–4 12+
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Dumbbell Floor Press

How to Put in Your Workout Split

The dumbbell floor press uses the foundational pressing movement pattern but performs it using the floor for assistance. This gives you the same benefits as the normal press with a smaller initial learning curve. It’s a chest and tricep workout with dumbbells using an easier movement pattern.

Here are some ways to program it:

  • Beginner Workout — Add it at the start of your chest workout, alongside machine flys and push-ups. It works well well as part of a chest and tricep workout.
  • Bodybuilding Routine — Use it to add extra volume to your upper, push, or chest routines. Program it after compound movements such as bench presses or barbell pullovers.
  • Accessory Strength Exercise — Put it at the end of your push or upper strength workouts, following your main strength lifts. Use it as an accessory exercise to work on the main movement pattern.

In terms of training volume, a minimum of 10 weekly sets is suggested for hypertrophy. Ensure each repetition is performed using the same technique cues as above.

Each range works off your one repetition maximum or 1RM. This is the maximum weight you can lift for one repetition with good form.

  • Endurance Training — 40%–60% of your 1RM.
  • Hypertrophy Training — 60%–80% of your 1RM.
  • Strength And Power Training — 80%–100% of your 1RM.

For hypertrophy and endurance training, rest 60–90 seconds between sets. For strength and power training, rest for 2–3 minutes between sets.

Primary Muscle Groups

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Sternal Head Of Pectoralis Major

The sternal head, or middle chest, sits between the clavicular head and abdominal head. It's often the largest part of the pectoralis. Its primary function is to adduct the humerus or bring the arm closer to the midline of the body.

From the bottom position, the sternal heads abduct the arms, bringing the dumbbells to the top position. They also help control the descent as the dumbbells come to the starting position.

As primary movers, they show a high muscle activation of approximately 28% when performing the normal bench press. This is a measure of how hard they are working. The other two pectoralis major heads showed a slightly lower activation rate of around 26%.

Secondary Muscle Groups

Anterior Deltoid

Muscles located at the front of your shoulder region

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Anterior Deltoid

The anterior deltoids, or front delts, are located at the front of the shoulder complex. Their primary function is to perform shoulder flexion. This is the act of bringing the arms in front and above the body.

During the dumbbell floor press, your arms stay directly in front of your body. Because of this, the anterior deltoids play a secondary stabilizer role as the sternal heads perform the primary movement.

In the same study, the anterior deltoids showed a muscle activation rate of around 26%.

Triceps Lateral Heads

The triceps lateral head originates from the humerus, or upper arm, and inserts into the ulna, or forearm. It's only active during resistance.

As you press the dumbbells up, the sternal heads adduct the shoulders. At the same time, the triceps lateral heads extend the elbows during the second phase of the press. This allows the dumbbells to reach the top position.

The triceps brachii muscles showed a smaller muscle activation rate of around 15% during the normal bench press.

Triceps Medial Heads

The triceps medial heads are underneath the lateral heads. Unlike the lateral heads, they’re active in all forms of resistance.

When extending the elbows, they act alongside the lateral heads. This ensures a stable lockout phase as the dumbbells come to the top position.

The activation of each of the triceps heads depends on the degree of shoulder elevation. The relative contributes changes alongside the arm position. The medial head plays a more dominant role at higher shoulder elevations when the arms are above the head.

Triceps Long Heads

The triceps long heads are above the medial heads and next to the lateral heads. They differ from the other two heads because they originate from the scapula, or shoulder blades. This different origin point slightly changes their function.

During the dumbbell floor press, they work alongside the lateral heads and medial heads to extend the elbows. Because of their origin, they also stabilize the shoulders, ensuring the correct arm portion throughout the press.

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Dumbbell Bench Press

Dumbbell Chest Fly

Dumbbell Svend Press

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Cable Chest Fly

Chest Fly Machine

Smith Machine Bench Press

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Standing Torso Twists

Wide Push-Up

Who Should Do?

Beginner Gymgoers

Pressing movements are a foundational exercise pattern. They should be performed as a beginner gymgoer to develop a common exercise pattern using the large muscle groups. When done correctly, they form a solid base to build on as you transition to more advanced movements.

Weightlifting injuries are fairly common, with 27% of study participants reporting an injury within the past six months. Incorrect technique is one of the main reported reasons for this happening. 

When training as a beginner, time needs to be spent learning the correct technique for these foundational movements, including pressing. The dumbbell floor press uses the same movement pattern with less stability requirements. This makes it a great exercise to learn the correct technique as a beginner.

Bodybuilders

Bodybuilders aim to improve their physical appearance with sustained resistance training. This involves focusing on the main determinants of resistance training, including training intensity and volume. This is the difficulty of the exercise and the amount of work performed.

While the dumbbell floor press uses a lower intensity, it’s great for adding training volume. Because of the easier movement pattern, it works well as a superset, drop set, or to add exercise variety. This is when you perform one exercise after the other or drop the weight with no rest in between. 

Functional Fitness Athletes

Functional fitness is about performing movement that closely resembles real-world activity and exercise. Doing this can improve movement efficiency, mobility, and performance. 

Pressing or pushing movements resemble many daily activities and exercises. Pushing a door open requires a pressing movement using the chest and shoulders. Throwing a shot put uses a dynamic pressing movement requiring the same muscles.

The dumbbell floor press uses a similar functional movement with an easier exercise pattern, It can work well as a warm-up exercise or as part of a rehabilitation routine. Use it as a beginner functional fitness athlete before progressing.

Who Should Not Do?

Advanced Lifters

The beginner stage of lifting is used to work on foundational movement patterns. These include the push, pull, and the overhead press.

Advanced lifters already have this base to work from. Because of this, the bulk of their training will consist of advanced movements that sufficiently challenge them. Due to the easier stability requirements, the dumbbell floor press won’t provide a suitable exercise stimulus.

Therefore, advanced lifters don’t need to include this as part of their periodized training routine. It can be added if no other exercise is available or as a warm-up if no bench is available.

Those With Chronic Chest Issues

Chronic chest issues such as a pectoralis major tear can cause pain and limit the range of motion. Although this is an uncommon issue, it mainly happens when weightlifting or bench pressing.

While the dumbbell floor press is an easier movement pattern, it uses dumbbells as the resistance. When forming a suitable rehabilitation plan, the focus should be on regaining function using no resistance.

Benefits Of The Dumbbell Floor Press

Tones Upper Body Muscles

The upper body musculature mainly consists of the chest, back, shoulders, and arms. Of these, the chest muscles make up a large proportion. Proper chest development requires a resistance training routine that works the three main chest muscle heads. 

The main compound chest movement is the bench press. It uses a compound movement pattern that requires muscular strength and coordination. 

The dumbbell floor press uses the same movement pattern with less stability requirements. It specifically focuses on the sternal head of the pectoralis major. This makes up a large proportion of the overall chest.

This makes it great to add as part of an upper-body routine to add volume for developing the sternal head. Because volume is a main determinant of muscular hypertrophy, it’s a great way to develop and tone the upper body.

Builds Functional Strength 

Functional strength training uses the body as it was designed to be used. Good functional strength means the body is better at performing real-life movement and exercise. Components of this include muscular strength, coordination, and body posture. 

As mentioned above, pressing movement patterns are one of these foundational movement patterns. The dumbbell floor press offers an easy exercise option with a small initial learning curve. It works great for beginners or those wanting to add more exercise volume while limiting the possibility of overtraining. 

While it offers a lower intensity, manipulating the volume can help to increase this. It’s a pressing exercise that can be performed at the gym or home with little equipment and initial experience needed.

Minimizes Joint Stress

Range of motion is well-known to be an important determinant of resistance training. Focus should be placed on performing exercise movements using safe ranges of motion. These will differ between individuals based on their body shape and limb proportions. 

During the bench press, care needs to be taken not to over-extend the shoulders. This is when the arms come back when bringing the weight down. Doing this without suitable strength or stability requirements can cause additional joint stress and increase injury risk.

The dumbbell floor press uses the floor as the bottom range of motion, This stops you from overextending your arms as the dumbbells come down. With this, you have a pressing movement that minimizes joint stress.
With the floor providing a useful reference, this better awareness of body position helps with motor control and joint stability. When correctly programmed, this can help to improve

Frequently Asked Questions

Is dumbbell press on the floor effective?

The dumbbell floor press uses the same foundational movement pattern with fewer stability requirements. This makes it an effective chest exercise for beginner lifters and those looking to add volume.

What muscles do dumbbell floor press work?

The sternal heads of the pectoralis major act as the primary movers. The anterior deltoids and triceps brachii muscle heads perform secondary roles. They extend the elbows as the sternal heads adduct the arms.

What are the disadvantages of floor press?

While the dumbbell floor press uses the foundational pressing movement, it requires less stabilization. Because of this, it’s less representative of real-life pressing movements.

Why is the floor press better than the bench?

The dumbbell floor press isn’t necessarily better than the bench press. It’s easier to perform for those who are looking to learn the foundational movement pattern. Alongside this, it offers a smaller initial learning curve.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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