Exercises › Dumbbell floor press

Dumbbell floor press

Lie on the floor with knees bent, dumbbells over your chest. Lower until your upper arms touch the floor, then press back up.

StrengthDumbbellsDifficulty 1 of 3

Two-panel demonstration of the dumbbell floor press, showing the start and finish positions — Start and finish positions

How to do it

Lie on the floor with knees bent, dumbbells over your chest. Lower until your upper arms touch the floor, then press back up.

Muscles worked

Front

Back

chestprimary
triceps

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

No dumbbells? Swap it out

Push-upno equipment · difficulty 2/3
Bent-knee push-upno equipment · difficulty 1/3
Incline push-upno equipment · difficulty 1/3

Other options in this pattern

Dumbbell bench pressdumbbells + bench · difficulty 2/3
Band chest pressresistance bands · difficulty 1/3
Barbell bench pressbarbell + bench · difficulty 2/3
Chest press machinemachines · difficulty 1/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2