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Dumbbell Floor Press

TricepsDumbbellIntermediateCompound
Dumbbell Floor Press — start position
Start
Dumbbell Floor Press — finish position
Finish
Muscles worked
PrimaryTriceps
SecondaryChest, Shoulders

How to do it

  1. 01

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

  2. 02

    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. 03

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

In the app

Dumbbell Floor Press appears when you own dumbbells and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have dumbbells

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight
With barbell
With dumbbell
With ez bar

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