Floor Press with dumbbells
The floor press is an exercise where you lie on the ground and press the dumbbells up from the chest. Compared to the classic bench press, the range of motion is shorter since the movement is limited by the floor, reducing the strain on the shoulders. This exercise is particularly suitable for beginners, rehabilitation, or when a bench is unavailable. When performed on a flat bench, it is referred to as the dumbbell bench press.
Necessary equipment
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Floor Press with dumbbells - the correct execution
- Start lying on your back
- Legs are set
- Start with arms stretched across chest
- Bend the arms and bring the elbows towards the floor
- Arms are spread about 45 degrees from the body
- Stretch the arms upwards in a controlled manner
- The last video shows how to get into the start position.
- The training weight for this exercise is the weight of a single dumbbell. Therefore, train with two dumbbells that weigh the indicated weight
The exercise Floor Press is intended to be used as a hypertrophy exercise.
Which muscles are trained by Floor Press?
Primary trained muscles for Floor Press
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Secondary trained muscles for Floor Press
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
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Similar exercises to Floor Press
Push Ups on the rings
Ring push ups are an excellent exercise for the chest muscles. Since the rings move freely in space, the chest can be stretched and contracted more effectively during the push up. In other words, we have a greater range of motion compared to regular push ups on the floor. Additionally, we have observed that many people who experience shoulder pain with push ups on the floor can perform push ups on the rings without pain.
Diamond Push Ups
Diamond push-ups, also known as diamond push-ups, are an intense variation of classic push-ups. In this exercise, the hands are placed close together, with the thumbs and index fingers forming a diamond or triangle shape, which puts particular emphasis on the triceps.
Barbell Bench Press
The Bench Press, also known as the Barbell Bench Press or Chest Press, is an essential fundamental exercise for targeted chest muscle development. This exercise can be performed with various equipment, such as barbells, dumbbells, or on the Smith machine. While the Dumbbell Bench Press offers greater freedom of movement, significantly more weight can be lifted during the flat Bench Press with barbells.
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