Arms, chest & shoulders
Dumbbell floor press
A chest press lying on the floor — the floor limits the range, which keeps shoulders comfortable.
Beginner Low impact
How to do it
- Lie on your back with knees bent, a dumbbell in each hand.
- Rest your upper arms on the floor at about 45 degrees from your body, weights above your elbows.
- Press the weights up until your arms are straight above your chest.
- Lower slowly until your upper arms touch the floor again.
Form tips
- Squeeze your shoulder blades gently together and down.
- Touch the floor lightly — no bouncing.
Common mistakes
- Elbows flared out at 90 degrees.
- Letting the weights drift over your face.
Easier and harder
Make it easier
Use lighter weights or one at a time.
Make it harder
Use heavier weights, or pause with arms just off the floor.
