Dumbbell floor press
The dumbbell floor press is an effective multijoint pressing exercise which is easy to execute and can be done from the comfort of your floor. It can be performed with the knees bent or flat, depending on your preference. This exercise is a great way to target the chest, triceps, and anterior delts without having to use a bench. Additionally, the limited range of motion compared to a regular dumbbell bench press allows you to lift heavier weights, while at the same time reducing the strain on your shoulders.
This exercise is perfect for those who are looking to build strength and muscle without having to leave the house. It is a great alternative to the classic dumbbell bench press and can be done with or without a spotter. It is also suitable for all fitness levels, from beginners to advanced athletes.
If you are looking for a great exercise to build strength and muscle without the need for a gym, the dumbbell floor press could be the perfect choice. With its combination of comfort, flexibility, and effectiveness, it is easy to see why it is becoming increasingly popular. So why not give it a try and see the results for yourself?
Type:
Powerlifting
Muscles Used:
Triceps
Level:
Intermediate
Equipment:
Dumbbell
Benefits Of This Exercise
- The dumbbell floor press is an effective multijoint pressing exercise that can be done from the comfort of your floor, with the knees bent or flat.
- The limited range of motion compared to a regular dumbbell bench press allows for heavier weights to be lifted, while reducing the strain on the shoulders.
- This exercise is perfect for those looking to build strength and muscle without having to go to the gym.
- It is suitable for all fitness levels and can be done with or without a spotter.
- Pressing from the floor with a neutral grip can take the stress off the shoulder joint.
- The dumbbell floor press can overload and focus on building triceps strength and bench press lockout strength.
- It takes the legs out of the movement, giving all the responsibility to the core and upper body.
- This exercise can help to build chest and triceps size and strength.
Step by Step Instructions For 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.
Warm Up Tips
- Start by laying on the floor with your knees bent, holding dumbbells in your hands.
- Lower the weights until your upper arm touches the floor, either tucking your elbows for triceps focus or angling your arms to the side for chest focus.
- Pause at the bottom, then extend through the elbows to bring the weights back together at the top.
- Remember to breathe throughout the exercise, inhaling as you lower the weights and exhaling as you press them back up.
- Start with lighter weights and gradually increase the load as you become more comfortable and confident with the movement.
- Perform a few warm-up sets with lighter weights before moving on to your working sets to prepare your muscles and joints for the exercise.
- Focus on maintaining proper form and control throughout the movement, avoiding any jerking or swinging motions.
- Listen to your body and stop if you experience any pain or discomfort. Consult with a fitness professional if you have any concerns or questions about the exercise.
- Consider incorporating the dumbbell floor press into your upper body or push workouts, and aim for 8-12 repetitions per set.
- Remember to cool down and stretch your muscles after your workout to promote recovery and prevent muscle soreness.
Dumbbell floor press Safety Tips
- Ensure that you have enough space around you to perform the exercise comfortably and safely.
- Choose a pair of dumbbells that are appropriate for your strength and fitness level.
- Before starting the exercise, make sure you have a firm grip on the dumbbells to prevent them from slipping out of your hands.
- Keep your core engaged throughout the exercise to maintain stability and support your lower back.
- Lower the weights in a controlled manner, avoiding any sudden or jerky movements.
- When your upper arm comes in contact with the floor, make sure to maintain proper form and alignment.
- Pause briefly at the bottom of the movement to maximize muscle engagement and prevent bouncing.
- As you bring the weights together at the top, focus on extending through the elbows and squeezing your chest muscles.
- Avoid locking out your elbows at the top of the movement to prevent unnecessary strain on the joints.
- If you experience any pain or discomfort during the exercise, stop immediately and consult a fitness professional.
- If you are new to this exercise, start with lighter weights and gradually increase the resistance as you become more comfortable and confident.
- If you are unsure about your form or technique, consider seeking guidance from a qualified fitness instructor.
- Remember to breathe steadily throughout the exercise, inhaling during the eccentric phase (lowering the
Incorporating Into Other Workouts
One way to incorporate the dumbbell floor press into your workouts is to include it as a compound pressing exercise in your powerlifting routine. It can be performed as part of your chest and triceps workout, focusing on building triceps strength and bench press lockout strength.
Here's an example workout routine that includes the dumbbell floor press:
1. Warm up with some light cardio and dynamic stretches.
2. Perform a few sets of warm-up exercises for your chest and triceps, such as push-ups and triceps dips.
3. Start your workout with the dumbbell floor press. Lay on the floor with dumbbells in your hands, knees bent or flat. 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 angle your arms to the side to focus on your chest. Pause at the bottom, then bring the weights together at the top by extending through the elbows. Aim for 3-4 sets of 8-12 reps, progressively increasing the weight as you get stronger.
4. Follow the dumbbell floor press with other chest and triceps exercises, such as dumbbell chest press, triceps pushdowns, and chest flyes. Perform 3-4 sets of each exercise, aiming for 8-12 reps.
5. Finish your workout with some core exercises and stretches to cool down.
Incorporating the