Dumbbell Lying on Floor Chest Press

A "floor press" that limits the range of motion, focusing on the mid-to-top portion of the press to build triceps strength and chest power.

Exercise Details

Level: Beginner
Body Area: upper
Type: push
Mechanics: Compound

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on your back on the floor. Hold dumbbells over your chest with a pronated grip. Knees bent and feet flat.

Instructions

1. Lower the dumbbells until your upper arms touch the floor.
2. Pause for a split second.
3. Press the weights back to the start.
4. Keep your lower back grounded.
5. Focus on the triceps and chest lockout.

Common Mistakes

1. Bouncing elbows off the floor.
2. Lifting the head.
3. Flaring elbows too wide.

Alternative Exercises

Wide Hand Push-Up

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

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A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

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Suspended Push-Up

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Superman Push-Up

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Standing Up Straight Crossovers

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A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.