Dumbbell floor press
Elbows at 45° from your body, lower until they touch the floor.
Muscles worked · Primary
ChestTriceps
Secondary
Front delts
Equipment
Dumbbells
Updated: September 26, 2026
How to do it, step by step
- Lie on your back with knees bent and a dumbbell in each hand.
- Rest your upper arms on the floor with elbows about 45° from your body.
- Press the dumbbells up until your arms are straight.
- Lower slowly until your elbows lightly touch the floor.
Common mistakes
- Dropping your elbows onto the floor.
- Flaring your elbows to 90°.
- Arching your back excessively.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
A plan with Dumbbell floor press, built for you
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Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.