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PushBack-friendly

Dumbbell Floor Press

Pressing from the floor — your back is fully supported and the range is shoulder-friendly.

💪 Chest💪 Triceps🏋️ dumbbells
Dumbbell Floor Press — start positionDumbbell Floor Press — end position
Start ↔ end position
Photos: free-exercise-db (public domain)

Step by step

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Setup

Lie on the floor, knees bent, feet flat.

Show all steps
  1. Setup: Lie on the floor, knees bent, feet flat.
  2. Setup: Hold dumbbells above your chest.
  3. Lower until your upper arms gently touch the floor.
  4. Pause, let the arms relax for a moment.
  5. Press back up.
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Watch a video demo
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Tempo coach

Lower 2sPause 1sPress 1s
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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

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🛡️ Back safety

  • •The floor stops you arching — one of the most back-friendly presses there is.

✗ Common mistakes

  • ✗Slamming the elbows into the floor

Swap options

Flat Dumbbell PressBack-safe

The flat-bench version for overall chest mass.

Incline Push-UpBack-safe

Push-ups with hands raised on a bench. A moving plank that also trains your core.

In your plan

PushUpper Circuit

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