How to do the Floor Press

You have probably done some sort of horizontal pressing, such as pushups, bench press, dumbbell press. But have you done the dumbbell floor press? Often overlooked for other presses, the dumbbell floor press also develops pressing strength and works the pecs, triceps and shoulders. It helps with lockout strength because it has a shorter range of motion than a traditional bench press.

How to Properly Execute the Dumbbell Floor Press

• grip your dumbbells from a sitting position and roll back to lay flat

• lay on your back with your elbows to your side

• elbows should be slightly tucked, not directly out from your shoulders

• press the dumbbells toward the ceiling until your elbows are straight and above your chest

• do not let the dumbbells make contact with each other

• control the return to your start position

• from here, press the dumbbells into your legs to roll up

• do not flop your arms out to your side to set the dumbbells down. That’s unnecessarily hard on your shoulders

When to Floor Press

The floor press can be your main lift if you would like it to be. In that case, warm up well and then begin with a medium weight. You can increase the weight each set.

If you will also be bench pressing or heavy dumbbell pressing in your session, I recommend doing the floor press after, as an assistance exercise.

Let me know how you them!