Floor Dumbbell Chest Press

Описание: Floor Dumbbell Chest Press

The floor dumbbell chest press is an upper-body pressing exercise performed lying on the floor instead of a bench. The floor limits range of motion, making it shoulder-friendly and easy to control.

How it’s set up:

Lie flat on your back on the floor with knees bent and feet flat.
Hold a dumbbell in each hand with elbows resting on the floor.
Palms face forward or slightly angled inward.
Wrists stacked over elbows, core lightly braced.

How the movement works:

Start position: Upper arms on the floor, elbows bent ~90°, dumbbells near chest.

Press: Drive the dumbbells straight up by extending the elbows.

Top position: Arms vertical, dumbbells stacked over shoulders without locking elbows.

Return: Lower under control until elbows gently touch the floor, pause briefly, repeat.

Primary muscles worked
Pectoralis major (chest)
Triceps
Anterior deltoids
Core (stability)

Why people use it:

Limits shoulder stress by stopping excessive depth
Encourages good pressing mechanics
Great for home workouts and controlled strength work
Useful for people with shoulder pain or limited mobility

Common mistakes:
Letting wrists bend backward
Flaring elbows excessively
Bouncing elbows off the floor
Losing tension at the bottom
Key differences vs bench press
Shorter range of motion
Less stretch on the chest
More triceps involvement
Easier on shoulders and anterior capsule