Chest exercise
Floor Press
Press lying on the floor, with a short range of motion that's gentle on the shoulders.
- Primary muscleChest
- Also worksTriceps
- EquipmentDumbbells
- TypeCompound
- MovementHorizontal push
- LevelIntermediate
- Chest
- Triceps
- Dumbbells
How to do the Floor Press
4 steps, in the order you do them.
- Lie face up on the floor with your knees bent and a dumbbell in each hand.
- Start with your arms resting on the floor at about 45° from your torso.
- Press the dumbbells up until your arms are extended.
- Lower in a controlled way until your arms touch the floor, without bouncing.
Muscles worked
Common Floor Press mistakes
What goes wrong most often when you do the Floor Press, and how to fix it.
Your elbows bounce off the floor to start the press.
Rest your arms on the floor for a moment without relaxing them, and press from that pause.
Your elbows rest tucked against your torso or flared out wide.
Rest your arms about 45 degrees from your torso, with your forearms vertical.
You lift the dumbbells from your sides when you're already lying down.
Sit with the dumbbells on your thighs and lie back, bringing them in against your chest.
Alternatives to the Floor Press
They work the chest with other equipment, including options for training at home.
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More chest exercises
Incline Push UpChest · Bench and bodyweight
Dumbbell Squeeze PressChest · Dumbbells and bench
Loop Band Standing Chest PressChest · Resistance band
Decline Dumbbell Bench PressChest · Dumbbells and bench
Frequently asked questions
What muscles does the Floor Press work?
The Floor Press works mainly the chest. It also works the triceps.