Dumbbell Floor Press

Setup

1. 01Lie on your back on the floor with the knees bent and feet flat.
2. 02Bring the dumbbells to the shoulders and press them to arm's length over the chest.
3. 03Pull the shoulder blades together and keep the lower back close to the floor.

Execution

1. 01Lower the dumbbells under control until the upper arms rest gently on the floor.
2. 02Pause briefly with the forearms vertical, keeping tension in the chest.
3. 03Press the dumbbells back up and slightly together over the chest.
4. 04Lock out the elbows without letting the shoulders roll forward.

Checkpoints

• -Upper arms touch down softly; no bouncing off the floor.
• -Elbows stay at roughly 45 degrees from the torso.
• -Forearms stay vertical at the bottom of every rep.
• -Shoulder blades stay pinned through the entire set.

Common mistakes

• -Slamming the upper arms into the floor to rebound the weight.
• -Flaring the elbows straight out to the sides.
• -Relaxing at the bottom pause and losing chest tension.
• -Arching the lower back off the floor to press bigger loads.