Exercise · horizontal push
Dumbbell floor press
Dumbbell floor press is a beginner-friendly horizontal push movement that trains chest, triceps, done with dumbbells. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 2-1-1.
The most common mistake is bouncing the elbows off the floor. If dumbbells or the movement itself doesn't suit you, Dumbbell bench press or Push-up or Band chest press cover the same pattern. It's usually held back for pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Lie on the floor, knees bent, dumbbells over chest | ज़मीन पर लेटो, घुटने मुड़े, डम्बल छाती के ऊपर |
| 2 | Lower until upper arms touch the floor, elbows ~45° | बाज़ू ज़मीन छुए तक नीचे, कोहनी 45 डिग्री |
| 3 | Press up and slightly together | ऊपर और थोड़ा अंदर की तरफ प्रेस |
Equipment & who it fits
Needs dumbbells, rated beginner, held back for pregnancy issues. Search "dumbbell floor press" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Dumbbell floor press work?
- Dumbbell floor press primarily trains chest, triceps, using a horizontal push pattern with dumbbells.
- What's the most common mistake with Dumbbell floor press?
- Bouncing the elbows off the floor
- What can I do instead of Dumbbell floor press?
- The closest substitutes in this database are dumbbell bench press, pushup, band chest press, which train the same pattern with different equipment.