Floor Press
A bench press from the floor — the same pressing pattern with a built-in range limit that spares the shoulders.
Also called: dumbbell floor press, barbell floor press
Illustrations: Exercise data by RepDB (repdb.co)
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 the Floor Press
- 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.
Floor Press muscles worked
The Floor Press works the chest, triceps and shoulders.
Common Floor Press 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.
Pairs well with
Bench Press
Pressing a barbell or dumbbells from the chest lying on a bench — the standard heavy upper-body push.
Cable Chest Press
Pressing against constant cable tension — keeps the chest loaded through the full range, easy on the shoulder since the angle is adjustable.
Incline Neutral-Grip Dumbbell Press
Incline pressing with palms facing each other — a shoulder-friendly grip that still builds upper chest and front shoulder strength.
Low-Incline Dumbbell Press
Pressing on a shallow incline — trains the upper chest with less shoulder strain than a steep incline or flat bench.