At a glance
- Main muscle
- Chest
- Also works
- Triceps
- Equipment
- Dumbbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2 kg
How to do it
- Lie on the floor.
- Upper arms touch the floor.
- Pause and press.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating C
Only when there's no bench: the floor removes exactly the stretched part.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Deficit Push-Up · Bodyweight · rating B
- Dumbbell Bench Press · Dumbbell · rating A
- Push-Up · Bodyweight · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the dumbbell floor press.
Let Mitta set the weight.
Mitta plans the dumbbell floor press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
dumbbell floor press
What muscles does the dumbbell floor press work?
The dumbbell floor press mainly trains your chest. Your triceps help.
How many reps of the dumbbell floor press should I do?
Mitta plans the dumbbell floor press at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the dumbbell floor press?
Good alternatives that train the same muscle are the deficit push-up, dumbbell bench press and push-up.
Is the dumbbell floor press good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the dumbbell floor press have rating C?
Only when there's no bench: the floor removes exactly the stretched part.