Dumbbell Lying On Floor Chest Press

Muscles worked

Setup

1. Lie flat on your back on the floor with your knees bent and feet planted firmly for stability.
2. Grasp a dumbbell in each hand using a pronated grip (palms facing your feet).
3. Position the dumbbells over your chest with your elbows resting on the floor at a 45-degree angle from your torso.
4. Retract your shoulder blades and press them into the floor to create a stable base.

How to do it

1. Exhale as you press the dumbbells upward in a controlled arc until your arms are fully extended over your mid-chest.
2. Inhale as you slowly lower the weights back down until your upper arms lightly touch the floor.
3. Pause for a split second at the bottom to eliminate momentum before starting the next repetition.
4. Maintain a steady 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).

Form checklist

• Keep your lower back pressed firmly against the floor throughout the movement.
• Ensure your elbows touch the floor gently; do not bounce them off the ground.
• Maintain a vertical forearm position during the entire press.
• Keep your wrists stacked directly over your elbows to prevent joint strain.

Pro tips

• Focus on driving your upper back into the floor to create a stable platform for maximum force production.
• Squeeze your chest muscles hard at the top of the movement to maximize pectoral recruitment and mind-muscle connection.

Make it harder

• Perform the exercise unilaterally (one arm at a time) to challenge your core and rotational stability.
• Hold a glute bridge position throughout the set to engage the posterior chain and create a slight decline angle for the chest.

Frequently asked

What muscles does the dumbbell lying on floor chest press work?

The dumbbell lying on floor chest press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell lying on floor chest press?

The dumbbell lying on floor chest press uses dumbbell.

Is the dumbbell lying on floor chest press good for beginners?

The dumbbell lying on floor chest press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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