Dumbbell Lying on Floor Chest Press
Description
The dumbbell lying on floor chest press (DB floor press) is a pressing variation performed lying flat on the floor. The floor limits the range at the bottom, stopping the elbows at ground level. This eliminates bottom-range shoulder stress and builds tricep lockout strength.
Equipment Required
Dumbbell Lying on Floor Chest Press Instructions
- Lie on the floor with dumbbells in each hand at your shoulders.
- Bend your knees with feet flat, or extend legs straight.
- Press both dumbbells up to lockout above your chest.
- Lower under control until your elbows touch the floor. Pause briefly.
- Press back up to lockout.
- The floor stops your elbows — eliminating the bottom stretch.
- Builds tricep and lockout strength.
- Use moderate weight. Aim for 8 to 12 reps.
Dumbbell Lying on Floor Chest Press Form & Visual
Dumbbell Lying on Floor Chest Press Benefits
- Floor limits range for shoulder safety
- Builds tricep and lockout strength
- No bench needed
- Dead-stop at bottom removes stretch reflex
- Useful at-home chest exercise
- Easy setup
Dumbbell Lying on Floor Chest Press Muscles Worked
- Pectoralis major
- Triceps brachii (increased emphasis)
- Anterior deltoid
- Serratus anterior
Dumbbell Lying on Floor Chest Press Variations & Alternatives
- Dumbbell Floor Press
- Dumbbell Bench Press
- Barbell Floor Press
- DB Alternating Floor Press
- Single-Arm DB Floor Press
