Is the floor press better than the bench press?

It is not necessarily better, but it is different; the floor press has a shorter range of motion that protects the shoulders and emphasizes triceps power.

Can I do this exercise if I have shoulder pain?

The floor provides a hard stop that prevents the elbows from traveling too deep, which often makes it a safer alternative for those with minor shoulder impingement.

How heavy should I go with the dumbbells?

Because the range of motion is limited, you can often use weights similar to your standard bench press, but beginners should start lighter to master the dead-stop at the bottom.

Dumbbell Floor Press Guide: Form, Benefits, and Tips

Master the dumbbell floor press with our guide. Learn the correct form to build chest and triceps strength while protecting your shoulders.

How to Perform

Sit on the floor with your knees bent and feet flat, holding a dumbbell in each hand resting on your thighs.
Lie back slowly while bringing the dumbbells to your chest, ensuring your upper arms rest flat against the floor.
Position your elbows at a 45-degree angle relative to your torso and tuck your shoulder blades into the ground.
Press the weights toward the ceiling by extending your arms fully until the dumbbells are directly over your chest.
Lower the weights under control until your upper arms lightly touch the floor, pausing briefly to eliminate bounce.
Exhale as you push back to the starting position, maintaining a neutral wrist alignment throughout the movement.

Common Mistakes

Bouncing the elbows off the floor to gain momentum.
Flaring the elbows out to 90 degrees which increases shoulder strain.
Arching the lower back excessively instead of keeping the spine neutral.
Lifting the feet off the floor during the heavy portion of the lift.

Muscles Worked

Primary movers

Chest

Stabilizers

Triceps
Front Deltoids
Core

Related Guides

Chest · Chest