Arms / Intermediate / Compound (multi-joint)

Dumbbell Floor Press

A dumbbell exercise for the triceps, with the chest, front delts and serratus assisting.

At a glance

Primary

Triceps

Secondary

Chest, Front delts, Serratus anterior

Equipment

Dumbbells

Movement pattern

Horizontal push

Level

Intermediate

Type

Arms, Compound (multi-joint)

How to do it

1. Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
2. 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. Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

Common mistakes

• ✗ Slamming the elbows into the floor.

  Why it hurts: The impact bruises the elbows and jolts the shoulders.

  ✓ Instead: Lower the upper arms gently to the floor, pause, then press.

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