How to do a Floor Press: Step-By-Step & Video

How to do a Floor Press: Step-By-Step & Video

Floor Presses are a great way to get a Chest and Tricep workout in when you don’t have a bench at home…we all have a floor we can lay on!

Floor Press Modifications

Based on your Fitness Level

  • Beginner,Intermediate, & Expert: All levels will want to use dumbbells, one in each hand. For each fitness level you will want to pick a weight that is challenging but allows you to finish each set.

Step-By-Step Instructions to Complete a Floor Press:

  1. Grab dumbbells with an overhand grip and lie flat on your back.
  2. Bend knees with feet firmly planted on the floor.
  3. Extend elbows to 90-degree position, triceps resting on the floor, while holding dumbbells above your chest.
  4. Exhale and brace your core while simultaneously extending dumbbells towards ceiling.
  5. Bring your arms slowly back down to the starting position.

That is one Floor Press. Complete the number of recommended reps.


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