Dumbbell Floor Press

How to perform

1. 01Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
2. 02Lower 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. 03Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.