Form Friday: Dumbbell Floor Press

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by Devin Sarno, NSCA-CPT

Exercise: Dumbbell Floor Press
Muscle Groups: Chest, Triceps, Shoulders, Core
Importance: While still getting a good training stimulus in the chest and triceps as in the traditional bench press, this exercise puts you in a position that reduces shoulder hyper extension and lumbar extension, protecting your shoulder and back health.

Proper Form:

  1. Start with a pair of dumbbells in hand with an overhand grip
  2. Lie flat on your back with bent knees and feet planted on the floor
  3. Begin the movement with the dumbbells in the fully pressed out position
  4. Lower the weight in a slow, controlled manner until your triceps come in contact with the floor, elbows bent to approximately 90 degrees
  5. Pause at the bottom of the movement so that you are using your muscles instead of momentum 
  6. Brace your core and exhale as you re-extend your arms and press the dumbbells back up toward the ceiling
  7. Repeat for desired number of repetitions

Tips:

  • Press your shoulder blades into the floor
  • Keep your core tight and low back flat on the floor
  • Progressions/Regressions: Barbell Floor Press, Dumbbell Single arm floor press

Sample Workout:
    -15 Dumbbell Floor Press
    -15 Straight Leg Raises
    -12 Dumbbell Floor Press
    -12 Straight Leg Raises
    -9 Dumbbell Floor Press
    -9 Straight Leg Raises
    -6 Dumbbell Floor Press
    -6 Straight Leg Raises
    -3 Dumbbell Floor Press
    -3 Straight Leg Raises