Dumbbell Floor Press

Exercise Information

  • Alternative Names: Db floor press, neutral grip floor press
  • Type: Powerlifting
  • Experience Level: Intermediate
  • Equipment: Dumbbells
  • Muscles Targeted: Triceps, chest, shoulders
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 12-14 reps each
  • Variations: Single arm dumbbell floor press
  • Alternative: Tate press, floor press, board press

The dumbbell version, unlike the basic floor press, targets your chest muscles somewhat less because of the limited range of motion. However, you can squeeze your pectoral muscles at the top of the pressing movement to target your chest indirectly. It is an effective exercise for those looking to increase their locking strength for other press variations.

Dumbbell Floor Press Exercise Information

  • Alternative Names: Db floor press, neutral grip floor press
  • Type: Powerlifting
  • Experience Level: Intermediate
  • Equipment: Dumbbells
  • Muscles Targeted: Triceps, chest, shoulders
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 12-14 reps each
  • Variations: Single arm dumbbell floor press
  • Alternative: Tate press, floor press, board press

How to do a Dumbbell Floor Press

Sit on the floor and set each dumbbell (35-40 lb) high in your hip crease. Lay back and hold the dumbbells with a neutral grip close to the chest while bending your knees. Press the weights by fully extending your arms above your chest. Lower the dumbbells until the upper arms touch the floor. After holding the position for one count, press the weights back to the lockout at the top.

Db Floor Press Tips

  • Do not let the weights to collide at the top of the lift to avoid losing stability and injuring yourself.
  • Tuck your elbows for emphasizing the size and strength of triceps, otherwise, keep your arms at an angle to the side to work your chest muscles.

Variation with Single Arm

It is similar to the conventional dumbbell floor press except that you hold the weight using a neutral grip with one arm and keep the free arm flat by your side.

Alternative Exercises

  • Tate Press
  • Floor Press
  • Board Press

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