Dumbbell Floor Press
- Primary musclesChest
- EquipmentDumbbell
- LevelIntermediate
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dumbbell Floor Press".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsLie on the floor with your knees bent and feet flat. Hold a dumbbell in each hand over your chest with your arms straight and palms facing each other.
Inhale and lower the weights under control until the backs of your upper arms touch the floor.
Pause briefly at the bottom so you do not bounce off the ground.
Exhale and press the dumbbells back up until your arms are fully extended over your chest.
Repeat for the planned reps, then set the weights down by your sides.
Elbows pointing forward load the triceps more, while elbows flared out to the sides shift the work toward the chest.
The floor stops your arms at the bottom, so there is no need to sink deeper. Keep your shoulder blades pulled together on the floor.
Press one dumbbell at a time to make your core work harder to keep you steady.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.