Dumbbell Floor Press
A intermediate powerlifting exercise for the triceps, done with a dumbbell.
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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Dumbbell Floor Press
Bench Press - PowerliftingBarbell · Intermediate
Board PressBarbell · Intermediate
Floor PressBarbell · Intermediate
Floor Press with ChainsBarbell · Intermediate
Pin PressesBarbell · Intermediate
Reverse Band Bench PressBarbell · Intermediate
Bench Press with ChainsBarbell · Expert
Chain Handle ExtensionOther equipment · Intermediate
Questions
What muscles does the Dumbbell Floor Press work?
Mainly the triceps, with the chest and shoulders helping.
Is the Dumbbell Floor Press good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Dumbbell Floor Press?
Good alternatives that train the triceps: Bench Press - Powerlifting, Board Press, Floor Press or Floor Press with Chains.
How many sets and reps of the Dumbbell Floor Press should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).