Move · Videos · Technique · 5 min

Dumbbell Floor Press Setup and Variations

Dumbbell Floor Press Setup and Variations — video by [P]rehab Play · 4:58

Video by [P]rehab on YouTube · Open on YouTube

Two physical therapists show how to get heavy dumbbells into position safely on the floor and press without a bench, plus bridge and raised-back versions. A shoulder-friendly option for home training.

  • 5 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells, mat
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Step by step 6

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  1. Set-up: stand the dumbbells upright beside you, so you aren't hauling them off the floor sideways. 0:55
  2. Lie back with your elbow on the floor and bring the first dumbbell up with both hands, forearm vertical. 1:15
  3. Second dumbbell: elbow down, rock back slightly to get it into place, then press with shoulder blades engaged. 1:38
  4. Bridge floor press: lift your hips to change the angle, like a decline press for the lower chest. 2:41
  5. Raised-back press on a sturdy prop for an incline; with cranky shoulders, start flat or with the bridge. 3:01
  6. Avoid lifting both from a long sit: a small tilt back gets each dumbbell up, and a slight tilt sets it down. 3:53

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Start with the dumbbells upright and keep your elbow on the floor as you lift them in
  • Rock back slightly to get the second dumbbell into place
  • Keep the forearms vertical and shoulder blades engaged as you press

What it works

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Joints it uses 1 take load

  • Shoulders takes loaddumbbell floor press
  • Elbows movespressing and lowering the dumbbells
  • Wrists & hands movesgripping the dumbbells
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Floor limits shoulder range; start flat and avoid incline if sore

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by [P]rehab; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety