push pattern · low impact
Dumbbell floor press
Chest · Triceps
Equipmentdumbbells · gym
Positionfloor
Spacesmall
Levelbeginner · returning · intermediate
Set up and move
- Lie on your back with knees bent and a dumbbell in each hand.
- Keep upper arms angled slightly away from your body.
- Press the weights over the chest, then lower until the upper arms touch down gently.
Three useful cues
- Wrists stacked
- Shoulders heavy on floor
- Control the touch down
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Bouncing elbows off the floor
- Weights drifting over the face
Make it easier
Reduce the demand.
Use one light weight held with both hands.
Make it harder
Add one challenge.
Increase the load gradually or add a pause on the floor.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.