Floor Press
A bench press from the floor — the same pressing pattern with a built-in range limit that spares the shoulders.
Equipmentdumbbells
Muscleschesttricepsshoulders
Setup
Lie on your back on the floor, knees bent, feet flat. Press a dumbbell in each hand above the chest, palms facing forward or slightly turned in.
How to do it
- Lower under control until the upper arms rest gently on the floor — forearms vertical.
- Pause briefly on the floor without relaxing, then press back up.
- Keep the wrists stacked over the elbows the whole way.
- Squeeze the shoulder blades into the floor for a stable base.
Common mistakes
- Bouncing the elbows off the floor.
- Flaring the elbows straight out to the sides.
- Arching the lower back off the floor to press bigger weights.
Scale it
Easier: Lighter dumbbells, or press one arm at a time with the free hand as support.
Harder: A 2-second pause with the arms on the floor, or a slow 3-second lower.