DB Floor Press
EquipmentDumbbell
TypeCompound
DifficultyBeginner
Primary:Chest, Front Delts
Secondary:Triceps
Tertiary:Upper Back, Traps
Stabilizer:Core, Rear Delts, Side Delts
📋 How to Perform
- Begin sitting on the floor in an upright position with your legs straight and the dumbbells vertically balanced on the floor.
- Pick up each dumbbell and set it high in your hip crease while maintaining a tight grip.
- Slowly lay back while keeping the dumbbells close to your chest and bend your knees to roughly 45 degrees and move your feet up slightly.
- Press the weights to full extension by contracting your triceps and chest.
- Slowly lower the weight until both elbows touch the floor then press both dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
- To complete the exercise, simply lower the weights to the ground in “controlled drop” fashion. It should be a smooth motion but not one requiring excessive effort or one that puts the shoulder under unnecessary risk.
⚠️ Common Mistakes to Avoid
- Letting the elbows crash into the floor, which removes control and jars the elbows and shoulders.
- Flaring the elbows straight out to the sides, which shifts stress to the front of the shoulder.
- Bouncing the arms off the floor to start the press, which skips the dead-stop strength the lift trains.
