Dumbbell Floor Chest Press

Dumbbell floor chest pressDumbbell floor chest press is primarily for those who do not have a bench or have shoulder instability. It works similar to bench press with the apparent difference that your elbows and triceps touch the ground.

The floor makes exercise more shoulder-friendly by reducing potential shoulder strain. However, the floor also prevents you from getting a better stretch and lengthening your pecs.

What to do:

  1. Lie on the ground, knees bent, feet flat.
  2. Using an overhand grip, pick up dumbbells.
  3. Begin perpendicular with your triceps against the floor, and your elbows bent at 90 degrees.
  4. Raise the dumbbells to your shoulders until your arms are fully stretched.
  5. Return to the starting position slowly.
  6. Rep until the target number of reps is reached.
  7. Chest, Triceps are the primary muscles.

Rhomboids and Serratus Anterior are secondary muscles.

Keep in mind to push your head, shoulders, and hips into the ground. Add a foam roller beneath your upper back to simulate a more incline press, giving you more range of motion, or get into a glute bridge position for a decline bench version to target the lower chest.