Dumbbell Floor Press

What it is

Lying on the floor, you perform this compound push movement with dumbbells to build upper body strength in a stable position. It primarily targets your triceps, with significant engagement from your chest and shoulders. This exercise helps develop pushing power and muscular endurance.

Technique tips

• Keep your knees bent and feet flat for a stable base.
• Lower the dumbbells until your upper arms gently touch the floor.
• Control the descent and avoid bouncing off the floor.
• For triceps emphasis, keep your elbows tucked closer to your body.
• Fully extend your elbows at the top, but do not lock them out.
• Inhale as you lower the weight, exhale as you press up.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.