Dumbbell Floor Press

The Dumbbell Floor Press is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Triceps, making it one of the more efficient exercises in RepStack's 873-exercise database.

powerliftingintermediatedumbbellpushcompound
Dumbbell Floor Press - starting position

Starting position

Dumbbell Floor Press - ending position

Ending position

Muscles Worked

Primary Triceps
Secondary Chest Shoulders

The triceps handles the primary load during this movement. The chest and shoulders assist as stabilizers throughout the range of motion.

How to Dumbbell Floor Press

  1. 1

    Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.

  2. 2

    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.

  3. 3

    Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

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Frequently Asked Questions

What muscles does the Dumbbell Floor Press work?

The Dumbbell Floor Press primarily works the Triceps. Secondary muscles include the Chest, Shoulders, which assist during the movement.

Is the Dumbbell Floor Press good for beginners?

The Dumbbell Floor Press is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Dumbbell Floor Press?

You need dumbbell to perform the Dumbbell Floor Press. Most commercial gyms will have this available.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

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