Floor press dumbell

Purpose of the exercise

Aims to strengthen the pectoral muscles (pectoralis major), triceps and anterior shoulder (anterior deltoid). Improves pushing strength, shoulder stability and control in the horizontal pushing plane. Supports strength development for sports and functional movements requiring pushing power.

Supplies

• Two dumbbells

• Flat and stable surface

• Possibly training mat for comfort

Starting position

1. Lie supine on the floor

2. Knees bent and feet flat on the ground

3. Hold a dumbbell in each hand

4. Elbows bent and resting on the floor

5. Wrists straight above the elbows

6. Core tightened and shoulder blades slightly retracted

Implementation

1. Push dumbbells up in a controlled manner until arms are extended

2. Keep wrists stable and in line with forearms

3. Actively tighten chest and triceps muscles at the top

4. Slowly lower the dumbbells

5. Bring the elbows back to the floor in a controlled way

6. Keep shoulder blades stable throughout the movement

7. Move without momentum or jerks

Points of interest

✓ Keep shoulder blades slightly retracted
✓ Wrists stable and neutral
✓ Move controlled in both directions
✓ Core tightened for stability
✓ Move within a pain-free range

✗ Having elbows pointing too far outwards
✗ Excessive stretching of the elbows
✗ Loss of shoulder control
✗ Overweight dumbbells without technique retention
✗ Ignoring pain in shoulder or elbow

When this exercise?

The floor press with dumbbells is used to develop pushing strength with relatively limited shoulder strain. The exercise is suitable for athletes and clients who want to improve their chest and triceps strength, but where a full bench press may be too taxing on the shoulder joint.

In addition, the floor press is often used within rehabilitation or build-up programmes when controlled strength development is desired without a large range of motion in the shoulder joint. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, complaints and recovery status.