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Triceps · Dumbbell

Dumbbell Floor Press

A compound movement that trains your triceps, done with a dumbbell. Your chest and shoulders help out.

Dumbbell Floor Press, starting positionDumbbell Floor Press, end position

Muscles you'll work

Dumbbell Floor Press muscles worked, front viewDumbbell Floor Press muscles worked, back view
TricepsPrimaryChest · ShouldersSecondary

How to do it

  1. Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
  2. Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
  3. Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

More triceps exercises

Dumbbell One-Arm Triceps ExtensionLying Dumbbell Tricep ExtensionSeated Triceps PressStanding Dumbbell Triceps Extension
EquipmentDumbbell
TypeCompound
Push or pullPush
LevelIntermediate

Log this lift and watch it climb

Every set you log gets checked against your history, so you know the moment you beat your best. Next session, you'll already know what to aim for.

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