SahiKasratसही कसरत
हिंदी

Dumbbell Floor Press

  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner

A chest exercise lying on the floor with dumbbells. The floor stops your elbows, so it is safe even without a bench.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Sit on the floor with the dumbbells resting on your thighs, then slowly lie back. Knees bent, feet flat on the floor.
  2. Upper arms on the floor at about 45° from your body, elbows bent, dumbbells at chest level.
  3. Press the dumbbells straight up over your chest until your arms are straight (don't snap your elbows locked).
  4. Lower slowly until your upper arms gently touch the floor. Then repeat.

Breathing: Breathe out as you press up, breathe in as you lower.

How much to start with: 2–3 sets × 10–12 reps

❌ Common mistakes

  • Dropping your elbows hard onto the floor.
  • Flaring your elbows all the way out (90°).
  • Letting the dumbbells drift over your face — keep them over your chest.

⚠️ Safety

  • Sit first and then lie back with the dumbbells — don't pick them up off the floor while lying down.

Muscles worked

Main: Chest

Also works: Triceps, Shoulders

More ways to train Chest

Wall Push-up The easiest form of push-up — all you need is a wall. The best place to start if you are completely new.
  • 🙌 No equipment
  • At home / At the gym
  • Beginner
 Incline Push-up (Table / Bed / Bench) A push-up with your hands on something raised and sturdy. The higher the surface, the easier it is.
  • 🧴 Household items
  • At home / At the gym
  • Beginner
 Knee Push-up A push-up on the floor with your knees down. The step before a full push-up.
  • 🙌 No equipment
  • At home / At the gym
  • Beginner
 Push-up The best no-equipment chest exercise. Move on to this once knee push-ups feel easy.
  • 🙌 No equipment
  • At home / At the gym
  • Some experience
 Chest Press Machine The easiest chest machine for gym beginners. The machine guides the path, so you don't need to worry about balance.
  • ⚙️ Gym machine
  • At the gym
  • Beginner
 Barbell Bench Press The most famous gym chest exercise. Do it only after you are comfortable with machines or dumbbells, and always with a spotter (someone to help).
  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience