Dumbbell Floor Press

The dumbbell floor press is a shoulder-friendly upper body pressing exercise that strengthens the chest, shoulders, and arms. Utilizing the floor removes potential strain places on the shoulder joint.


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    Grab dumbbells with an overhand grip and lie flat on your back. Bend knees with feet firmly planted on floor. Extend elbows to a 90-degree position, triceps resting on floor, while holding dumbbells above your chest.
  2. Dumbbell Floor Press
    Exhale and brace core while simultaneously extending dumbbells toward ceiling. Pause, and retract back to staring position.

Trainer’s Tips

  • Be sure to drive shoulder blades into the ground to power the press.
  • Be sure to pause at the bottom of the lift, negating the stretch reflex.