Neutral-Grip Dumbbell Floor Press

Triceps, ChestDumbbell

Horizontal pressing movement lying flat on the floor with dumbbells. A neutral grip and the floor-limited range of motion make it friendly on the shoulders while targeting the triceps and chest.

How to do it

1Lie on the floor, bend your knees, plant your feet, and hold a dumbbell in each hand.

2Press the dumbbells directly over your chest with your palms facing each other.

3Inhale as you smoothly lower the dumbbells until your upper arms gently touch the floor.

4Pause briefly on the floor without relaxing your shoulder girdle.

5Exhale as you press the dumbbells straight up until your arms are fully extended.

Common mistakes

Slamming your elbows into the floor, which can cause injury and lose control over the weight.

Turning your palms forward, shifting focus from your triceps to your chest.

Arching your lower back off the floor, creating unwanted lumbar spine tension.

Breathing

Inhale as you lower the dumbbells to the floor; exhale as you press them upward.

Make it harder or easier

To make it easier, drop the dumbbell weight; to make it harder, hold your hips up in a glute bridge position while pressing.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.