Dumbbell Floor Press
The Dumbbell Floor Press primarily targets your Triceps, with support from Chest, Shoulders. It requires dumbbell and is best suited to intermediate lifters.
Intermediate level · Equipment: Dumbbell · Compound · Push
Primary muscles: Triceps Secondary muscles: Chest, Shoulders
How to perform Dumbbell Floor Press
- Step 1. Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- Step 2. 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.
- Step 3. Pause at the bottom, and then bring the weight together at the top by extending through the elbows.
Frequently asked questions
What are the primary muscles targeted by the dumbbell floor press?
This movement primarily targets the triceps by limiting the range of motion. The chest and anterior deltoids act as secondary contributors during the initial press.
How should I position my elbows during the descent?
Keep your elbows tucked at a 45-degree angle relative to your torso rather than flared out. This positioning reduces shoulder strain and maximizes triceps engagement.
What is a common mistake to avoid when performing this exercise?
Avoid bouncing your elbows off the floor to create momentum. Instead, pause briefly when your upper arms touch the ground to ensure the triceps handle the full load.
Is the floor press a suitable alternative to the bench press for beginners?
Yes, it is an excellent regression because the floor provides a hard stop that prevents excessive shoulder extension. It helps beginners build pressing strength with a reduced risk of injury.
What is the recommended set and rep range for triceps hypertrophy?
Perform 3 to 4 sets of 8 to 12 repetitions using a controlled tempo. Focus on a forceful lockout at the top of each rep to fully contract the triceps.
Sample sets & reps for Dumbbell Floor Press
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Triceps exercises
- Band Skull Crusher — band
- Bench Dips — bodyweight
- Bench Press - Powerlifting — barbell
- Bench Press with Chains — barbell
- Board Press — barbell
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