Dumbbell floor chest press is primarily for those who do not have a bench or have shoulder instability. It works similar to bench press with the apparent difference that your elbows and triceps touch the ground.
The floor makes exercise more shoulder-friendly by reducing potential shoulder strain. However, the floor also prevents you from getting a better stretch and lengthening your pecs.
What to do:
- Lie on the ground, knees bent, feet flat.
- Using an overhand grip, pick up dumbbells.
- Begin perpendicular with your triceps against the floor, and your elbows bent at 90 degrees.
- Raise the dumbbells to your shoulders until your arms are fully stretched.
- Return to the starting position slowly.
- Rep until the target number of reps is reached.
- Chest, Triceps are the primary muscles.
Rhomboids and Serratus Anterior are secondary muscles.
Keep in mind to push your head, shoulders, and hips into the ground. Add a foam roller beneath your upper back to simulate a more incline press, giving you more range of motion, or get into a glute bridge position for a decline bench version to target the lower chest.