At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Horizontal push |
| Primary muscle | Chest |
| Also works | Front Deltoids, Triceps |
The movement, step by step.
- Lie on the floor with knees bent and dumbbells above the chest; arrange a controlled handoff if needed.
- Lower until the upper arms gently touch the floor, pause and press back up without bouncing.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep wrists aligned with the forearms.
- Use a range that keeps the shoulders comfortable.
Common mistakes
- Letting the shoulders roll forward under load.
- Bouncing through the bottom of the repetition.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Dumbbell Bench Press — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell - Floor Press, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.