GymPlan AIDumbbell Floor Press
Dumbbell Floor Press is an intermediate compound dumbbell powerlifting that mainly works your triceps, with help from your chest and shoulders.
How to do the dumbbell floor press
- 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.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialDumbbell Floor Press alternatives
Exercises that train the same main muscle, including options with other equipment.
Board PressBarbell · Intermediate
Chain Handle ExtensionOther · Intermediate
Floor PressBarbell · Intermediate
Pin PressesBarbell · Intermediate
Floor Press with ChainsBarbell · Intermediate
Reverse Band Bench PressBarbell · IntermediateFAQ
What muscles does the dumbbell floor press work?
It mainly works your triceps; your chest and shoulders assist.
How many sets and reps of dumbbell floor press should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the dumbbell floor press good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.