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Dumbbell Floor Press

The shoulder-friendly presser — builds tricep lockout strength with reduced ROM and less shoulder stress

⚡ Quick Reference​

AspectDetails
PatternPush (Horizontal)
Primary MusclesChest
Secondary MusclesTriceps, Front Delts
EquipmentDumbbells, Floor
Difficulty⭐ Beginner-Intermediate
Priority🔵 Accessory

Movement Summary​

🎯 Setup​

Starting Position​

  1. Getting into position: Sit on floor with dumbbells on thighs, roll back as you kick dumbbells up to starting position
  2. Back position: Shoulder blades retracted and pinned to floor — "squeeze oranges in your armpits"
  3. Arm position: Dumbbells at shoulder height, elbows at 45-60° angle from torso
  4. Grip: Neutral (palms facing each other) or pronated (palms toward feet) — neutral is more shoulder-friendly
  5. Leg position: Feet flat on floor with bent knees OR legs straight — whichever maintains neutral spine

Equipment Setup​

EquipmentSettingNotes
DumbbellsWeight you can controlStart lighter than bench press (typically 60-70% of DB bench weight)
SurfaceFirm, flat floorExercise mat for comfort optional
ClearanceAdequate space for elbowsNeed room for full elbow descent
Setup Cue

"Pack your shoulders down and back — imagine you're pinching a pencil between your shoulder blades and keeping it there the entire set"

🔄 Execution​

The Movement​

What's happening: Controlled descent until elbows contact floor

  1. Start with arms extended, dumbbells at shoulder width
  2. Inhale and brace core
  3. Lower dumbbells with control — think "pull them down"
  4. Keep elbows at 45-60° angle (not fully flared)
  5. Lower until triceps/elbows gently touch the floor

Tempo: 2-3 seconds

Feel: Stretch across chest and front shoulders, loading triceps

Critical point: The floor is your natural stopping point — no bouncing or slamming elbows

Key Cues​

Primary Cues
  • "Melt into the floor, explode up" — emphasizes dead-stop strength
  • "Elbows kiss the floor, don't crash" — controlled descent
  • "Press the floor away from you" — generates full-body tension
  • "Pack and stay packed" — maintains shoulder blade retraction

Tempo Guide​

GoalTempoExample
Strength2-1-1-02s down, 1s pause, 1s up, no pause
Hypertrophy3-2-2-13s down, 2s pause, 2s up, 1s squeeze
Power2-1-X-02s down, 1s pause, explosive up

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
TricepsElbow extension — primary driver in reduced ROM████████░░ 80%
Pectoralis MajorHorizontal adduction — upper and mid fibers emphasized███████░░░ 75%

Secondary Muscles​

MuscleActionActivation
Anterior DeltoidShoulder flexion — assists in pressing██████░░░░ 55%

Stabilizers​

MuscleRole
Scapular StabilizersMaintain shoulder blade position against floor
Rotator CuffStabilize shoulder joint throughout movement
CorePrevent arching, maintain neutral spine
Muscle Emphasis

Floor press vs Bench press: Floor press emphasizes triceps more due to reduced ROM that eliminates the deep stretch phase where chest does most work. This makes it exceptional for building lockout strength.

Grip impact: Neutral grip shifts slightly more toward triceps and is more shoulder-friendly; pronated grip emphasizes chest more.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Slamming elbows downHard impact with floorElbow joint stress, connective tissue damage"Kiss the floor" — gentle contact
Losing shoulder retractionShoulders round forwardReduced stability, shoulder stress"Pencil between shoulder blades" throughout
Arching lower backExcessive spinal extensionLower back strainBend knees, engage core, "ribs down"
Relaxing at bottomFull muscle relaxation when elbows downLoses muscle tension, reduces training effectKeep muscles engaged even while resting on floor
Flaring elbows 90°Elbows straight out to sidesShoulder impingement riskKeep 45-60° angle from torso
Most Common Error

Bouncing off the floor — using momentum from elbow contact defeats the primary purpose of the floor press (building dead-stop strength). Each rep should start from complete stillness with elbows resting.

Self-Check Checklist​

  • Elbows contact floor gently, not slammed
  • Shoulder blades stay retracted entire set
  • Brief pause at bottom (1-2 seconds)
  • Lower back maintains neutral position
  • Controlled eccentric, explosive concentric

🔀 Variations​

By Emphasis​

VariationChangeWhy
Long Pause Floor Press3-5s pause at bottomMaximal dead-stop strength, eliminates all momentum
Single-Arm Floor PressOne arm at a timeAnti-rotation core work, address imbalances
Heavy Eccentric Floor Press5s lowering, normal pressBuilds eccentric strength, connective tissue resilience

Grip Variations​

GripPositionEmphasisShoulder Stress
NeutralPalms facingBalanced, most shoulder-friendlyLowest
PronatedPalms toward feetMore chest emphasisModerate
Angled45° between neutral/pronatedCompromise positionLow-Moderate

Unilateral Variations​

VariationKey BenefitProgramming Note
Single-Arm Floor PressAnti-rotation core stabilityDouble the reps (each arm)
Alternating Floor PressContinuous tension on coreSame total reps as bilateral
Offset Load Floor PressDifferent weights each handAdvanced — challenges stability

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoadRIR
Strength4-55-82-3 minHeavy (can control)1-2
Hypertrophy3-48-1590-120sModerate2-3
Endurance2-315-20+60-90sLight-Moderate3-4

Workout Placement​

Program TypePlacementRationale
Upper/LowerMiddle-late on upper dayAfter main pressing, before isolation
Push/Pull/LegsMiddle on push dayAfter barbell bench, before accessories
Full-bodyAfter main liftsAccessory pressing work
Lockout specializationFirst exerciseWhen targeting weakness

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1-2x/week3 sets
Intermediate2x/week3-4 sets
Advanced1-2x/week4-5 sets (as accessory)

Progression Scheme​

Progressive Overload

Floor press typically uses lighter loads than bench press (60-80% of your bench weight). Progress by adding 5 lbs per dumbbell when you hit the top of your rep range with good form.

Sample Programming​

As Lockout Builder:

  • Main: Bench Press 4x5 @ 80%
  • Accessory: Floor Press 3x8-10 @ moderate
  • Finisher: Tricep Isolation 3x12

As Shoulder-Friendly Alternative:

  • Main: Floor Press 4x8 @ RPE 7-8
  • Accessory: Incline DB Press 3x10
  • Finisher: Cable Flies 3x15

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Push-UpBuilding base pressing strength
Resistance Band PressNeed even lighter load
Machine Chest PressNeed fixed path for learning

Progressions (Harder)​

ExerciseWhen ReadyLink
Dumbbell Bench PressReady for full ROM pressing
Bench PressReady for barbell work
Board PressWant to work specific ROM points

Alternatives (Same Goal, Different Movement)​

AlternativeAdvantageEquipment
Neutral Grip DB BenchFull ROM, shoulder-friendlyDumbbells, Bench
Swiss Bar BenchSemi-neutral grip, more loadSwiss Bar, Bench
Landmine PressNatural arc, unilateral optionBarbell, Landmine

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Shoulder impingementPain may occur even with reduced ROMUse neutral grip, reduce weight
Elbow tendinitisContact with floor may aggravatePlace folded towel under elbows
Lower back painLying flat may cause discomfortBend knees, place feet flat
Previous pec tearRe-injury risk even with lighter loadsStart very light, medical clearance
Stop Immediately If
  • Sharp pain in shoulder or elbow (not muscle burn)
  • Elbow pain when contacting floor
  • Clicking/grinding in shoulder joint
  • Numbness in arms or hands
  • Unable to maintain shoulder blade position

Advantages for Injury History​

The floor press is often recommended for those with shoulder issues because:

  1. Reduced ROM — eliminates deep stretch that often causes shoulder pain
  2. Natural stopping point — can't go too deep
  3. Less shoulder extension — joint stays in safer position
  4. Controlled environment — floor provides stability

Safe Setup & Exit​

Getting into position safely:

  1. Sit with dumbbells on thighs
  2. Roll back while simultaneously kicking dumbbells up
  3. Control descent to starting position

Getting out safely:

  1. Lower dumbbells to chest
  2. Roll up to sitting position with dumbbells
  3. OR set dumbbells down to sides and sit up
Heavy Loads

With very heavy dumbbells, getting into and out of position becomes the most dangerous part. Consider having a spotter hand you the dumbbells when in position.

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderHorizontal adduction, limited extensionReduced — stops at floor🟢 Low
ElbowFlexion/Extension~90-180°🟡 Moderate
WristStability under loadMinimal movement🟡 Moderate

Mobility Requirements​

JointMinimum ROMTestIf Limited
ShoulderModerate horizontal extensionCan position DBs at shoulders comfortablyThis exercise is the modification — already minimal ROM
ElbowFull extensionCan lock out elbowsReduce load, work within available ROM
WristNeutral grip stabilityCan hold dumbbells without wrist painUse wrist wraps, lighter weight

Joint Advantages vs Bench Press​

Reduced shoulder stress:

  • Floor limits shoulder extension to safer range
  • Less extreme stretch on anterior shoulder capsule
  • Eliminates risky bottom portion of bench press

Natural ROM limiter:

  • Floor provides consistent, safe stopping point
  • Impossible to go too deep
  • Self-regulating based on arm length and build
Perfect For Shoulder Issues

Floor press is one of the best modifications for those with shoulder problems. The reduced ROM eliminates the dangerous deep stretch while still providing effective pressing stimulus.

❓ Common Questions​

Should I use neutral or pronated grip?

Neutral (palms facing) is generally more shoulder-friendly and recommended if you have any shoulder concerns. Pronated (palms toward feet) emphasizes chest slightly more but increases shoulder stress. Start neutral, experiment with pronated only if shoulders feel good.

How does floor press compare to bench press?

Floor press uses reduced ROM (stops when elbows hit floor), which emphasizes triceps and lockout strength more. It's more shoulder-friendly but typically uses 60-80% of your bench press weight. Think of it as a bench press variation focused on the top portion of the movement.

How long should I pause at the bottom?

Minimum 1 second to eliminate momentum. For maximum dead-stop strength development, pause 2-3 seconds. The key is that elbows fully rest on the floor — if you're hovering, you're missing the point of the exercise.

Where should my legs be?

Either feet flat on floor with bent knees, or legs straight. Choose whichever allows you to maintain neutral spine without excessive arching. If you tend to arch your back excessively, bent knees with feet flat is better.

Can floor press replace bench press?

It can be your main pressing movement if you have shoulder issues or limited equipment, but for most people it works best as an accessory to bench press. The reduced ROM means it doesn't develop the full strength curve that bench press does.

My elbows hurt when they contact the floor — is this normal?

Some contact sensation is normal, but pain is not. Solutions: place a folded towel under elbows, use a yoga mat for padding, slow down your descent (you may be slamming), or reduce weight. If pain persists, see a healthcare provider.

📚 Sources​

Biomechanics & Application:

  • Behm, D.G., et al. (2005). The Role of Stability in Strength Training — Tier A
  • Bret Contreras, "Floor Press for Lockout Strength" — Tier C
  • ExRx.net Exercise Analysis — Tier C

Programming:

  • Wendler, J. (2011). 5/3/1 Forever (Floor Press as Accessory) — Tier C
  • Mike Tuchscherer, Reactive Training Systems — Tier B
  • NSCA Exercise Technique Manual — Tier A

Shoulder Safety:

  • Fees, M., et al. (1998). Upper Extremity Weight-Training Modifications for the Injured Athlete — Tier A
  • Quinn, E. "Shoulder-Friendly Pressing Variations" — Tier C
  • Eric Cressey, "Complete Shoulder & Hip Blueprint" — Tier B
For Mo

When to recommend this exercise:

  • User has shoulder pain with regular bench press
  • User wants to build tricep lockout strength
  • User has dumbbells but no bench
  • User is working around shoulder mobility limitations
  • User needs variety in pressing movements

Who should NOT do this exercise:

  • Acute elbow injury → Suggest bodyweight pushing variations
  • Cannot lie on floor comfortably → Suggest bench or incline pressing
  • No dumbbells available → Suggest Push-Up or barbell variations

Key coaching cues to emphasize:

  1. "Elbows kiss the floor, don't crash"
  2. "Pack your shoulders and keep them packed"
  3. "Melt into the floor, explode up"
  4. "Press the floor away from you"

Common issues to watch for in user feedback:

  • "My elbows hurt when they hit the floor" → Slow down eccentric, add padding, check weight
  • "I can't feel my chest working" → This is normal — floor press is more tricep-focused
  • "My lower back arches off the floor" → Bend knees, feet flat, engage core
  • "It feels too easy" → This uses less weight than bench — check that pause is genuine, add tempo

Programming guidance:

  • Pair with: Vertical pressing, rowing movements, direct tricep work
  • Avoid same day as: Heavy bench press as first exercise (can do as accessory after)
  • Typical frequency: 1-2x per week
  • Best as: Accessory movement after main pressing, or main lift for those with shoulder issues

Progression signals:

  • Ready to progress when: Can complete all reps with 1-2 RIR, shoulder feels good
  • Add weight: 5 lbs per dumbbell when hitting top of rep range
  • Progress to full bench when: Shoulder mobility and strength adequate, no pain
  • Regress if: Elbow or shoulder pain, form breakdown, excessive arching

Unique advantages to highlight:

  • Perfect for home training (just need dumbbells and floor)
  • Exceptional for building lockout strength to improve bench press
  • Self-limiting ROM makes it very safe
  • Great teaching tool for shoulder blade retraction

Last updated: December 2024