Floor Press (Dumbbell)
Complete guide to Floor Press (Dumbbell). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Floor Press (Dumbbell)
Grab a pair of dumbbells and lie on the floor with your knees bent and feet flat.
Hold the dumbbells at chest level with your palms facing forward and upper arms resting on the floor.
Retract your shoulder blades, engage your abs, and take a breath.
Press the dumbbells upward until your arms are fully extended, squeezing your chest at the top and exhale.
Slowly lower the dumbbells back until your upper arms touch the floor and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |