CHEST · DUMBBELL
How to do the dumbbell floor press
The dumbbell floor press trains your chest, with help from your shoulders, triceps. Here is how to do it with good form.
Step by step
- Grab a pair of dumbbells and sit on the floor.
- Bend your arms to bring the weights close to your torso, and lie back.
- Keep your knees bent and your feet flat on the floor.
- Position the dumbbells to your sides, engage your abs, and retract your shoulder blades.
- Take a breath and press the dumbbells up and in, breathing out at the top.
- Slowly lower the dumbbells to your sides as you breathe in.
Muscles worked
| Primary | Chest |
|---|---|
| Secondary | Shoulders, Triceps |
| Equipment | Dumbbell |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the dumbbell floor press
- 6-Week Shred3 × 12
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your chest
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