Single-Arm Dumbbell Floor Press
Why it matters
The Floor Press builds strength and size in your chest, front deltoids and triceps. As a compound movement, it trains several muscles together and carries over to real-world strength and power.
How to do it
- Choose a pair you can control for every planned rep and get them into position cleanly.
- Set up lying on the floor so your upper arms stop against it.
- Set your grip evenly and pull your shoulder blades down and together.
- Set your feet and create full-body tension before you begin.
- Lower the load under control toward the middle of your chest.
- Keep your forearms vertical as you lower.
- Press back to a full lockout.
- Complete all your reps on one side, then repeat with the other, matching the reps on your weaker side.
Coaching cues
- The floor caps the range and takes the stretch off the shoulder — press from a dead stop.
- Keep the load stacked directly over your elbows.
- Tuck your elbows to about 45 degrees from your torso.
- Drive your shoulder blades back and down and hold that position.
- Think about squeezing your chest to drive the movement, not just pushing with your arms.
Watch out for
-
Flaring the elbows straight out to the sides.
Flared elbows put your shoulders in a weaker, less comfortable pressing position.
Instead Point your elbows toward your hips as you lower.
-
Bouncing the load off the chest.
Bouncing skips the hardest part of the press, so you build less pressing strength.
Instead Control the descent and pause briefly before you press.
-
Losing the shoulder-blade set at the bottom.
When the blades slip you lose your pressing base and control of the bar.
Instead Keep your blades pinned back and down throughout the rep.
The detail
- Tempo
- Lower for about two counts, then press with intent.
- Breathing
- Breathe in as you lower, then exhale as you press through the sticking point.
- Range of motion
- Lower until the load lightly touches or nearly touches your chest, then press to full extension. Take the chest through its full working range each rep.
- Setting up
- Choose a pair you can control for every planned rep and get them into position cleanly.
- If you are new to it
- Start light and groove the movement before adding load.
- Once it is easy
- Add a pause on the chest to remove the stretch reflex and build pressing strength.
Safety
- Reduce the load if you lose control of the movement.
- Stop the set if you feel sharp pain.
- Use a spotter or set safety pins when the load is heavy on this press, so you can bail a failed rep safely.