Dumbbell Floor Press, Guide and Tips

Introduction of Dumbbell Floor Press

This dumbbell floor press is an exercise that targets the triceps and chest muscles. It is a version of the floor press.

The triceps muscles are the main focus of the dumbbell floor press. Its restricted range of motion essentially removes the chest from the press equation to some extent.

But the floor press still has the potential to indirectly target the chest. Just concentrate on tightening your pecs at the peak of the exercise.

In general floor presses are very beneficial for people who want to strengthen their triceps in order to be able to lock out more kinds of compound presses. Those looking to bulk up their triceps can also benefit from them.

Guidelines for Dumbbell Floor Presses

• Start by sitting erect on the floor with your legs straight and the dumbbells balanced vertically on the ground.
• Using a firm grip pick up each dumbbell and place it high in your hip crease.
• With the dumbbells near to your chest slowly recline bend your knees to about a 45 degree angle and lift your feet a little.
• Squeeze your chest and triceps to contract the weights to their maximum extent.
• After lowering the weight gradually until both elbows make contact with the floor return both dumbbells to their initial positions.
• Continue till the desired number of times.
• Just drop the weights in a "controlled drop" method to the ground to finish the exercise. It should be a fluid action but it shouldn't take too much effort or put the shoulder at needless risk.

Tips for Dumbbell Floor Presses

• Don't completely lock out your elbows; instead keep your pecs more tense.
• To keep the elbows in a neutral posture slant the weights slightly—about 45 degrees.
• Avoid bouncing the dumbbells together at the top of each repetition as this could lead to a loss of shoulder stability and possible injury.
• Tighten your dumbbell grip to enhance "irradiation," a characteristic that leads to increased shoulder stability.
• At the bottom of the rep avoid bouncing your elbows off the floor. Because of the compressive pressures created between the weight and the floor doing so could lead to damage.
• Make sure to keep your abs taut and avoid letting your lower back arch too much.