Floor Press
TricepsDumbbellsBeginner
A shoulder-friendly press from the floor that builds triceps and lockout strength.
Muscle worked
Triceps, Chest
Equipment
Dumbbells, Barbell
Difficulty
Beginner
Time per set
20-45s
How to perform
Step by step, every rep
01
Lie on the floor
Knees bent, feet flat, weights over chest.
02
Set elbows
Lower with elbows about 45 degrees from the body.
03
Touch triceps lightly
Let upper arms touch the floor without relaxing completely.
04
Press to lockout
Drive up until elbows are straight and shoulders stay packed.
Common mistakes
Avoid these
✕
Relaxing on the floor
Tension disappears at the bottom. Fix: Touch softly and press from tension.
✕
Flaring elbows
Shoulders take more stress. Fix: Keep elbows tucked slightly.
✕
Bouncing arms
The floor becomes a trampoline. Fix: Pause lightly and press clean.
Progressions
Scale it up or down
Make it easier
- Push-up
- Light dumbbell floor press
- Machine chest press
Make it harder
- Barbell floor press
- Paused floor press
- Single-arm dumbbell floor press
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-5 | 3-6 | 2-3 min | Heavy but crisp. Stop before form changes. |
| Build Muscle | 3-4 | 6-10 | 90-120s | Challenging. Keep 1-2 reps in reserve. |
| Build Endurance | 2-3 | 10-15 | 60-90s | Moderate. Clean reps, no rushing. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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