The dumbbell floor press is a shoulder-friendly upper body pressing exercise that strengthens the chest, shoulders, and arms. Utilizing the floor removes potential strain places on the shoulder joint. It’s also great for those who can’t go overhead!


  1. Grab dumbbells with an overhand grip and lie flat on your back.
  2. Bend knees with feet firmly planted on floor.
  3. Extend elbows to a 45-degree position, triceps resting on floor, while holding dumbbells above your chest with a neutral grip
  4. Push dumbbells toward ceiling at 45 degree angle. Pause, and bring back to staring position.