Dumbbell Floor Press

The Dumbbell Floor Press is a classic upper-body strength exercise that targets the chest, triceps, and shoulders while protecting the shoulder joints from excessive strain. By pressing from the floor instead of a bench, the range of motion is reduced, eliminating the deep shoulder stretch that can cause discomfort for some athletes.

To perform, lie flat on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand with your upper arms resting lightly on the ground and elbows bent at roughly 90 degrees. Brace your core and press both dumbbells straight up until your arms are fully extended, then slowly lower them back down until your triceps lightly touch the floor.

This pressing variation builds upper-body strength and lockout stability, with special emphasis on the triceps and chest. Because the floor limits the range, it forces the lifter to control the eccentric phase and maintain constant tension through the press.

The Dumbbell Floor Press is ideal for athletes seeking to improve pressing mechanics, enhance triceps power, or strengthen shoulder stability without the stress of a full bench press. It’s also a great accessory lift for improving the mid-to-top range of barbell or dumbbell presses.

Common mistakes include flaring the elbows excessively, bouncing the dumbbells off the floor, or arching the lower back. Cue “tuck elbows slightly,” “control the descent,” and “press with intent.”

At Relentless Bravery Fitness, this exercise captures disciplined strength — power expressed through control and balance.

Program 3–4 sets of 8–12 reps, resting 60–90 seconds between sets. It pairs perfectly with pulling movements such as rows or pull-ups to balance the upper body.