Dumbbell Floor (or Bench) Press
The dumbbell floor press is a pressing exercise where you lie on the floor (or a bench) and push two dumbbells straight up over your chest. It builds the chest and triceps, with help from the front of the shoulders. It suits beginners and anyone training at home, because all you need is a pair of dumbbells and a patch of floor.
Muscles worked
The Dumbbell Floor (or Bench) Press mainly works your chest and triceps, with your anterior delts helping.
Setting up
- Pick a pair of dumbbells you can control for your target reps. Start lighter than you think you need, as you have to lift them into position yourself.
- Sit on the floor with the dumbbells resting on your thighs, then lie back one at a time, bringing them to your chest. Bend your knees and plant your feet flat, about hip-width apart.
- Press the dumbbells up until your elbows are straight, with your palms facing your feet and your wrists stacked directly over your elbows.
- If you're using a bench, lie with your head, upper back and bottom on the pad and your feet flat on the floor. Set up the dumbbells in the same way.
How to do the Dumbbell Floor (or Bench) Press
- Start with the dumbbells held directly above your chest, elbows straight but not forced back, and your feet pushing into the floor.
- Take a breath in and lower the dumbbells slowly, letting your elbows travel out at roughly 45 degrees from your body rather than flaring wide.
- Keep lowering until the backs of your upper arms rest on the floor, with your forearms vertical and the dumbbells level with the sides of your chest.
- Pause for a full second with your arms resting, so you aren't bouncing off the floor and your arms are not carrying any tension.
- Breathe out and press the dumbbells up hard, driving them back to the start above your chest.
- Lock out your elbows at the top and squeeze your chest, then repeat for your reps.
- When you finish, lower the dumbbells to rest on your thighs, then sit up carefully. Don't drop them from over your chest.
Form tips
- Keep your wrists straight and stacked over your elbows, so each dumbbell sits over your forearm rather than bending your hand back.
- Think about pushing yourself away from the dumbbells, driving your upper back and feet into the floor to stay stable.
- Press up in a slight arc so the dumbbells finish over your chest, close together but not clashing.
- Control the way down, then be as fast as you can on the way up, while keeping your elbows and wrists in the same position.
- On a bench, lower until the dumbbells are level with your chest and your elbows are just below the pad. Stop there rather than stretching further.
Common mistakes
Flaring the elbows wide
Keep your upper arms at roughly 45 degrees from your body, as if making an arrow shape with your torso and arms. If your elbows point straight out to the sides, bring them in a little.
Bouncing off the floor
Lower under control and let your arms rest fully on the floor for a second. Then press from a dead stop, so your muscles do the work, not momentum.
Dumbbells drifting out of line
Keep your forearms vertical, with the dumbbells directly over your elbows throughout. If they wobble or drift, go lighter.
Lifting your bottom or arching hard off the floor
Keep your feet planted and your back resting naturally on the floor. If you need to arch to finish a rep, the weight is too heavy.
Sets and reps
| Build strength | 4-5 sets of 4-6 reps with a challenging weight, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, resting 60-90 seconds, stopping each set with 1-2 reps left in reserve. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a lighter weight, resting 45-60 seconds, as part of a full-body session. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Dumbbell Floor (or Bench) Press alternatives
Machine taken, or want some variety? These work the same main muscles.
Dumbbell Floor (or Bench) Press FAQs
Is the dumbbell floor press as good as the bench press?
It works the same muscles, but the floor stops your arms going below your body, so the range of movement is shorter. That makes it easy to control and a great choice for home training. A bench lets you lower further, and some people prefer that for building the chest.
How heavy should my dumbbells be for a floor press?
Choose a weight that lets you finish your target reps with good form and 1-2 reps left in the tank. Many beginners start with 5-10 kg dumbbells. Add a small amount of weight once you can hit all your reps comfortably.
Do I need a bench to do the dumbbell floor press?
No, the floor works well and the floor stops your elbows from dropping too low. If you do have a bench, you can use it for a longer range of movement. Whichever you choose, stop if it hurts and get it checked.
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