Dumbbell Floor Press

oec:dumbbell-floor-press

A dumbbell bench press variation performed supine on the floor, limiting shoulder extension to protect the joint and overload the lockout.

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Also called: DB Floor Press, Floor Dumbbell Press

How to do it

Sit on the floor with your knees bent and feet flat, resting a dumbbell vertically on each thigh near the hip crease.
Lie back carefully, using your thighs to kick the dumbbells up toward your chest, and plant your feet firmly on the floor.
Retract and depress your shoulder blades against the floor, positioning your upper arms at approximately a 45-degree angle from your torso.

Press the dumbbells upward until your elbows reach full extension directly above your chest.
Lower the dumbbells in a controlled manner until your triceps gently touch the floor.
Pause briefly on the floor to eliminate momentum, maintaining upper-body tension.
Drive through the palms to press the weights back up to the starting locked-out position.

Inhale as you lower the dumbbells to the floor, hold your breath briefly as your arms touch down, and exhale forcefully as you press upward.

Bouncing the elbows hard off the floor to generate momentum.: Pause momentarily when the upper arms touch the ground, keeping your muscles engaged rather than letting the impact push the weight.
Flaring the elbows out at a 90-degree angle to the torso.: Angle your elbows roughly 45 degrees relative to your sides to reduce stress on the anterior shoulder.

When finished, lower the dumbbells to your chest or hips and sit up, or safely roll to the side to set them down rather than dropping them from full extension.

This record: CC-BY-SA-4.0.