Dumbbell Floor Press Techniques, Variations, Benefits

The Dumbbell Floor Press is the compound workout which works on several muscles group especially the triceps and chest. If you’re a fitness enthusiast who workout at home with limited equipment like dumbbells then you should definitely do dumbbell press on the floor.

In this article, I’m going to share how to do different variations of dumbbell floor press with proper technique and form as well as the benefits of doing floor press with dumbbells and how often you should do them for the better result.

The dumbbell press floor is for all fitness level whether you’re a beginner or advanced, or, male or female. You can include different DB floor variations in your overall workout routine for adding extra mass to your triceps and chest muscles.

We’ll see everything about DB floor press so keep reading till the end.

Content

  1. Dumbbell Floor Press Technique
  2. DB Floor press variations
  3. How to Dumbbell Floor Press: Step-by-step instructions
  4. Benefits of Floor Dumbbell Press
  5. How Floor Press different from Bench Press

Dumbbell Floor Press Technique

1. Breathing

The way you breathe during any exercise matters lot. Because the wrong way of breathing pattern affect your performance and sometimes it can physically disturb you. That is why breathing properly is an important part of weight training.

To execute the dumbbell press floor properly, inhale before pressing the weights up and exhale as you return to the starting position.

Breathing in the middle of the exercise shifts the focus from targeted muscle to your breath which can create tension and strain in the body as well as affect your blood pressure.

2. Brace Core

The core is the midsection of the body and keeping it tight during the weight training is quite necessary for the proper execution of the movement. Whether you do squats, deadlift, bench press or floor press, bracing the core before lifting the weight can reduce the risk of injuries and help you perform each rep efficiently.

3. Squeeze Your Pecs

To get the most from the floor dumbbell press, squeeze your pecs at top of the press. Squeezing muscles at the top keeps your muscles fired and engaged in order to utilise maximum force and finish each rep in the given range of motion.

4. Don’t let your elbows bounce on the ground

Perform each and every rep in a control range of motion. Letting elbows bounce at the bottom of the lift may result in injury due to the compressive forces being created between the weight and the floor.

5. Grip the dumbbells firmly

Hold the dumbbells as tight as possible to avoid stability during the workout. Losing stability between the workout can cause shoulder injuries.


Dumbbell Floor Press Variations

  1. Both-arm DB Press floor
  2. Dumbbell Squeeze Floor Press
  3. One-arm Floor Dumbbell Press

How to Dumbbell Floor Press: Step-by-step instructions

Both-arm DB Press floor

  1. Start with sitting on the floor with your legs are straight in front of you and maintain an upright torso.
  2. Grab a dumbbell in each hand with a neutral grip and hold them on your thighs.
  3. Slowly lay down on the floor on your back and bend your knees to 30-45 degree angle.
  4. Hold the dumbbells as close as to your chest with your hands shoulder-width apart and palms facing forward. That’s the starting position.
  5. Now, slowly press the dumbbells upward toward the floor until your arms are straight and directly over your upper chest.
  6. Hold for a couple of seconds, squeeze your pecs at the top of lift then slowly lower the dumbbells into the beginning position. That’s one rep!
  7. Perform 3 sets of 10 reps with 1-2 minutes rest between every set.

Dumbbell Squeeze Floor Press

  1. Begin with sitting on the floor with your legs are straight in front of you. And keep your back straight.
  2. Grab a dumbbell in each hand with a neutral grip and hold them on your thighs.
  3. Slowly lay down on the floor on your back and bend your knees to 30-45 degree angle.
  4. Hold the dumbbells as close as to your chest with your hands close to one another. Your palms should be facing each other. That’s the starting position.
  5. Now, slowly press the dumbbells upward toward the floor until your arms are straight and directly over your upper chest.
  6. Hold for a couple of seconds, squeeze your pecs at the top of lift then slowly lower the dumbbells into the beginning position. That’s one rep!
  7. Do as many reps as you can.

One-arm Floor Dumbbell Press

  1. Start with sitting on the floor with your legs are straight in front of you and keep your torso straight.
  2. Grab a dumbbell in your right hand with an overhand grip. Slowly lay down on the floor on your back and bend your knees at around 45-degree angle.
  3. Hold the dumbbell at your side and close to your chest, palm facing forward. And keep the other arm straight over your chest. That’s the starting position.
  4. Now, slowly press the dumbbell up toward the floor until your arm becomes straight and directly over your upper chest.
  5. Hold for a couple of seconds, squeeze your pecs at the top of lift then slowly return to the beginning position while keeping your other arm straight over your chest. That’s one rep!
  6. Perform 3 sets of 10 reps with 1-2 minutes rest between every set.

Benefits of Floor Dumbbell Press

The dumbbell floor press is quite beneficial if you workout at home without barbell and bench. This exercise is also useful if you’ve any past shoulder injuries.

Here we take a look at some of the important benefits of Floor DB Press

  1. DB floor press helps you build chest and triceps both at the same time.
  2. Doing floor press with dumbbells allow controlling the range of motion. Performing floor DB press at the perfect range of motion puts decent muscular strength on the triceps and chest which is often neglected in usual training.
  3. If you’re having difficulty in performing the bench press then thanks to DB floor press. It will improve your muscular as well as grip strength that helps you perform bench press more efficiently.
  4. Floor DB press decreases the chances for a lumbar hyperextension, which happen sometimes when you perform the barbell bench press with heavyweights.

How Floor Press different from Bench Press?

Both bench press and floor press are great upper body workout for developing greater strength and mass gain.

But bench press is quite an efficient exercise than the floor press. Here’s why:

  • Bench press allows you to use heavier loads.
  • It works on more muscles than floor press.
  • Increase more muscle strength and muscle mass than floor press.
  • Improve overall performance.

While floor press is kinda variation of the bench press. Here are five reasons when and why you should do floor dumbbell press.

  • When you don’t have access to the gym equipment like bench, barbell and weight plate.
  • If you have one side weaker than the other, then you can do dumbbell press to concentrate more on the weaker side. For example, doing single-arm floor press help you fix this problem.
  • Or if you had any past shoulder issue then floor press would be a good option because it put less stress on the shoulder blades.

The Takeaway

The dumbbell floor press is an efficient exercise you can do to strengthen your triceps and chest. You should do this once or twice a week. If you’re a gym-goer you can also include floor dumbbell press in your overall workout routine.

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