Dumbbell Floor Press
Dumbbell floor press for the triceps and mid-chest. It works mainly the chest and front deltoid, with help from the triceps.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Dumbbell Floor Press
- Lie on the floor with knees bent and feet flat, dumbbells at your chest, upper arms resting on the floor.
- Press the dumbbells up to straight arms over your chest while exhaling.
- Lower with control until the upper arms touch the floor, elbows about 45 degrees from the body, and pause briefly.
- Press again from a dead stop; the floor cuts the range, which protects the shoulders and loads the triceps and chest at the top.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Chest | Pectoralis major |
| Primary | Front deltoid | Deltoideus anterior |
| Secondary | Triceps | Triceps brachii |
Muscle data from StrengthLog.
Why do it
- Mass and strength across the whole chest
- Stronger lockout on every press
- Carries over to overhead work and dips
How Flawless ranks Dumbbell Floor Press
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Dumbbell Floor Press by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Dumbbell Floor Press work?
It works mainly the chest and front deltoid, with help from the triceps.
How do you do Dumbbell Floor Press?
Lie on the floor with knees bent and feet flat, dumbbells at your chest, upper arms resting on the floor. Press the dumbbells up to straight arms over your chest while exhaling. Lower with control until the upper arms touch the floor, elbows about 45 degrees from the body, and pause briefly. Press again from a dead stop; the floor cuts the range, which protects the shoulders and loads the triceps and chest at the top.
How does Flawless rank Dumbbell Floor Press?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.