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Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Floor press dumbell
The Floor Press with dumbbells is a version where you use two separate dumbbells instead of a barbell. This version offers even more benefits for people with shoulder problems than the barbell version, as the dumbbells allow a more natural movement and you can move each arm independently.
Objective of the exercise: As with the barbell floor press, the main objective is the protecting the shoulder by limited movement distance. The dumbbells add important benefits: they allow a more natural arm movement increase (your hands can rotate freely), reduce asymmetries (each arm works equally hard), and require more stabilisation. All this makes the exercise even safer and more effective for shoulder rehabilitation.
Why this exercise for shoulder problems:
- Limited range of motion through ground - shoulder remains safe
- Natural freedom of movement - no forced arm positions as with barbell
- Free hand rotation - less stress on shoulder joint
- Better scapula stabilisation - dumbbells require more control
- Individual arm movement - prevents compensation by stronger side
- Gradual build-up - easy to start with light weights
- Even safer than barbell version - no fixed grip
When to use this exercise: Ideal for all phases of shoulder rehabilitation, from early rehabilitation (with light dumbbells) to full recovery. Especially suitable for impingement, rotator cuff problems, instability, or when barbell pressing causes pain. Also excellent for correcting asymmetries.
Difficulty: Beginner to intermediate. Easier to pick up than barbell because you can start with lighter weight (even 2-5 kg per dumbbell). More stabilisation required, though.
Table of contents
Implementation
Starting position:
- Lie flat on your back on the floor (possibly on a mat)
- Knees bent, feet flat on the ground for stability
- Grab a dumbbell in each hand
- Starting with dumbbells on your thighs, lift them up one at a time
- Arms fully extended, dumbbells above your shoulders
- Palms point towards your feet (pronation) or towards each other (neutral) - choose what feels comfortable
- Shoulder blades slightly towards each other and down
Downward movement:
- Lower both dumbbells simultaneously in a controlled manner
- Elbows make an angle of about 45 degrees with your body
- Important: Let your hands rotate inwards if this feels natural (neutral towards each other)
- Keep lowering until you elbows gently touching the ground
- This is the end point - go no further!
- Upper arms are on the ground, forearms vertical
- Short pause (1 second) with elbows on the ground
- Dumbbells float above your chest
Upward movement:
- Push both dumbbells up forcefully
- Focus on tightening chest and triceps
- Fully extend your arms
- Dumbbells can move slightly towards each other (but not collide!)
- End position above your shoulders/above chest
Note:
- Elbows MUST touch the ground - this protects your shoulder
- Don't bounce your elbows on the ground
- Both dumbbells move synchronously (unless you deliberately train unilaterally)
- Control the movement - dumbbells are more unstable than barbells
- Keep your torso tight and stable
- Don't arch your lower back
Trained muscles
Primary:
- Large chest muscle (pectoralis major)
- Triceps (triceps brachii) - very active due to limited ROM
- Anterior shoulder (anterior deltoid) - moderately loaded
Secondary (more active than barbell):
- Serrated muscle (serratus anterior) - additional stabilisation by free weights
- Rotator cuff - additional stabilisation work
- Biceps (long head) - stabilisation
Table of contents
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