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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Dumbbell Floor Press

Also called Floor press

DumbbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also triceps, delts

You need

Dumbbells

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Lie on the floor with your knees bent
  2. 2Lower until your upper arms touch the floor
  3. 3Pause, then press without bouncing

Most common mistake

Slamming the elbows into the floor.

Watch a demo
B
For chest
#18 of 32
See the full list →
Research
68
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 68
Target tension · 35%4/5
Loaded stretch · 25%2/5
Progression · 20%4/5
Low cost · 20%5/5

The floor stops your elbows early: kind to the shoulders, but little stretch.

How scores work

Machine taken? Swap to

  • SCable FlyCable
  • SPec DeckMachine
  • SHigh-to-Low Cable FlyCable
  • ADumbbell Bench PressDumbbell

Takes

None yet
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