Strength

Dumbbell Floor Press

Lie on a nonslip floor with knees bent and feet planted. Press light dumbbells up, then lower slowly until your upper arms touch the floor. See the action guide for setup and getting up.[1][2]

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Practice pressing dumbbells up while lying on the floor to work your chest and arms.

Get ready

  1. Set the light dumbbells securely to the left and right of where you will lie, close to your body but clear of the space needed for your supporting hand and turning. With empty hands, use a stable support to lower through one-knee kneeling, both knees and side sitting onto a nonslip floor.
  2. For example, lower onto your left side: support yourself with your left hand and use your right hand to bring the right dumbbell close to your chest. Slowly bend your left elbow and lower onto your left forearm, then gently roll onto your back. Keep the right dumbbell securely near your chest throughout.
  3. Once lying steadily, bend your knees and plant your feet. Check that the left dumbbell is beside your left hand and can be gripped without twisting or reaching far, then pick it up securely with that hand. If its position is unsuitable, put the right dumbbell down securely before sitting up with empty hands to reposition it. Skip this action if you still cannot grip both weights easily and steadily; do not force the reach.

How to do it

  1. Rest your upper arms lightly on the floor with forearms nearly vertical and wrists steady. Exhale to press up without locking your elbows. Inhale and lower slowly until the upper arms touch gently.

Finish the movement

  1. Finish by placing each dumbbell gently on the floor beside you, confirming it is stable before releasing it. Do not drop them. With empty hands, roll onto your side and use your forearm and other hand to push into side sitting.
  2. Hold a stable support with both hands, move through both knees and one-knee kneeling, then press through the front foot to stand.

Rest

Rest about 60 seconds between sets; take longer as needed for breathing and movement control.

Make it easier

  • Use lighter weights and a smaller comfortable range. If you cannot get down, rise or handle the dumbbells safely, you may use a wall push-up.[1]

Common mistakes

  • Do not drop your arms onto the floor or force a large lower-back arch.

When to stop or adjust

  • Stop or modify for pain, dizziness or inability to control the movement.