How does the floor press change the work compared with a bench press?

The floor stops the upper arm at about the line of the torso, so each rep covers roughly the top half of a bench press, where the triceps finish the lockout. In a study of trained men pressing a guided barbell, 10-rep-max sets limited to the upper half of the bench press produced higher triceps activity than full-range sets. The chest and the front of the shoulder still drive the press.

Can the floor press replace the bench press?

Not fully. In a 10-week study of trained men, full-range barbell bench pressing built more strength than partial-range bench pressing, even when strength was tested over the shorter ranges. The floor press works best alongside full-range pressing, or in its place when a bench or shoulder comfort rules the full range out.

Why press one dumbbell instead of two?

With the weight on one side, the trunk has to stop the body rolling toward the working arm, which adds core work the two-arm version does not ask for. It also lets you compare the two sides set by set and give a weaker arm extra attention.

Should my knees be bent or my legs straight?

Bent knees with the feet flat give the most stable base and are the standard setup. Straightening the legs takes away the help from the feet, so the trunk and glutes have to work harder to keep you from rolling, which makes it a useful progression once the bent-knee version is solid.

Is the floor press a good option with shoulder pain?

It is often better tolerated than full-range pressing, because the floor stops the upper arm before the shoulder reaches the deep bottom position of a bench press. If it still hurts, stop, and have persistent shoulder pain checked by a doctor or physical therapist rather than training through it.

Dumbbell Single-Arm Floor Press

What Is the Dumbbell Single-Arm Floor Press?

Dumbbell Single-Arm Floor Press is a compound exercise that primarily targets the chest and also engages the triceps, the front of the shoulder and the trunk muscles that keep the body from rolling toward the working side. It is a beginner-level movement in which you lie on your back on the floor with the knees bent and the feet flat, and press one dumbbell from the point where the upper arm rests on the floor up to a straight arm over the shoulder.

The floor sets the bottom of every rep. Because the upper arm stops against it, the shoulder never travels past the line of the torso, which is why coaches use the floor press as a shoulder-friendly option for lifters who find full-range dumbbell pressing uncomfortable, and as a way to train pressing at home without a bench. The shortened range keeps the set in the top part of the press, where the triceps finish the lockout, so it also shows up as an accessory lift for lifters working on the top of their bench press. It usually comes after the main press of a session, or replaces it on days when the full range is not an option.

Pressing one dumbbell at a time adds what the two-arm Dumbbell Floor Press lacks. With the load on one side, the torso tends to rotate toward the working arm and the opposite hip wants to lift, so the abs, obliques and glutes have to hold the body flat while the arm presses. Working one side at a time also makes a strength difference between the arms easy to see and correct. The Kettlebell Single-Arm Floor Press is the same movement with the weight sitting behind the wrist, while the Dumbbell Incline Single-Arm Bench Press restores the full range on an inclined bench and moves more of the work to the upper chest.

It suits beginners learning to press, people training at home without a bench, and lifters whose shoulders tolerate a shortened range better than a full one. Start lighter than the dumbbell you would hold in each hand for a two-arm press, because the trunk now has to resist the rotation as well. If one dumbbell is still too much to control, build up with the two-arm Dumbbell Floor Press or the Kneeling Push-Up first.

Muscles Worked

MuscleActivation

Pectoralis Major: Primary
Deltoid: High
Triceps Brachii (Lateral Head): High
Triceps Brachii (Long Head): Medium
Triceps Brachii (Medial Head): Medium
External Oblique: Low
Rectus Abdominis: Low
Serratus Anterior: Low
Gluteus Maximus: Minimal

Instructions

Sit on the floor with your knees bent and one dumbbell beside the hip of your working side.
Grip the dumbbell with your working hand, hold it against your chest and lie back on the floor, keeping it close to your body.
Set your feet flat on the floor about hip-width apart with the knees bent, and rest your free arm on the floor out to the side.
Hold the dumbbell in a neutral grip with your palm facing in, and rest your upper arm on the floor about 45 degrees out from your torso with the elbow bent and the forearm vertical.
Brace your abs and keep your back and both hips on the floor.
Press the dumbbell straight up until your arm is straight and the dumbbell is over your shoulder.
Lower it under control until your upper arm touches the floor, let it settle for a moment without bouncing, and press again.
Keep your torso flat and square throughout, resisting the pull to roll toward the working arm.
After the last rep, bring the dumbbell back to your chest, roll toward the working side to set it down, and repeat with the other arm.

Common Mistakes

Bouncing the elbow off the floor
Dropping the upper arm into the floor and rebounding takes tension off the chest and jars the elbow and shoulder.
Flaring the elbow out wide
Letting the upper arm drift out to 90 degrees from the torso puts more stress on the front of the shoulder than a path about 45 degrees out.
Rolling toward the working arm
Letting the torso twist or the opposite hip lift as the dumbbell goes up gives away the trunk work and pushes the press off line.
Arching off the floor
Lifting the hips or arching the lower back to move a heavier dumbbell strains the back and takes the trunk out of the exercise.
Letting the wrist bend back
A wrist cocked back under the dumbbell strains the joint and leaves the weight behind the forearm instead of stacked over it.
Starting too heavy
Picking up the dumbbell you use per hand on a two-arm press usually ends in rolling and lost control, so start noticeably lighter.

Injuries

Dumbbell Single-Arm Floor Press is a low risk exercise when performed with proper technique. The floor stops the upper arm before the shoulder can drop behind the torso, which removes the deep, stretched bottom position of a bench press. The points that can still take strain are the front of the shoulder if the elbow flares out wide, the elbow if the arm thuds into the floor, and the wrist if it bends back under the dumbbell. The one-sided load also tries to twist the trunk, which can pull the lower back into an arch when the abs are not braced.

Keep the upper arm about 45 degrees from the torso, lower the dumbbell under control so the arm meets the floor softly, and keep the wrist stacked over the elbow. Brace and keep both hips on the floor; if the torso starts to roll or the hips lift, the dumbbell is too heavy. Getting the dumbbell into and out of position matters as much as the press itself, so bring it to the chest before you lie back and again before you set it down, rather than lowering it out to the side at arm's length.

If one dumbbell is too much to control, regress to the two-arm Dumbbell Floor Press or the Kneeling Push-Up. To progress, straighten the legs so the feet can no longer help hold you flat, or move to the full range of the Dumbbell Bench Press or the Dumbbell Incline Single-Arm Bench Press. Stop if you feel a pinch or sharp pain at the front of the shoulder, pain at the elbow or wrist, or a pulling or tearing sensation in the chest.

Overview

Primary Focus: Chest
Equipment: Dumbbell
Modality: Strength
Difficulty: Beginner

Alternative Exercises

Frequently Asked Questions

Q: How does the floor press change the work compared with a bench press?: The floor stops the upper arm at about the line of the torso, so each rep covers roughly the top half of a bench press, where the triceps finish the lockout. In a study of trained men pressing a guided barbell, 10-rep-max sets limited to the upper half of the bench press produced higher triceps activity than full-range sets. The chest and the front of the shoulder still drive the press.
Q: Can the floor press replace the bench press?: Not fully. In a 10-week study of trained men, full-range barbell bench pressing built more strength than partial-range bench pressing, even when strength was tested over the shorter ranges. The floor press works best alongside full-range pressing, or in its place when a bench or shoulder comfort rules the full range out.
Q: Why press one dumbbell instead of two?: With the weight on one side, the trunk has to stop the body rolling toward the working arm, which adds core work the two-arm version does not ask for. It also lets you compare the two sides set by set and give a weaker arm extra attention.
Q: Should my knees be bent or my legs straight?: Bent knees with the feet flat give the most stable base and are the standard setup. Straightening the legs takes away the help from the feet, so the trunk and glutes have to work harder to keep you from rolling, which makes it a useful progression once the bent-knee version is solid.
Q: Is the floor press a good option with shoulder pain?: It is often better tolerated than full-range pressing, because the floor stops the upper arm before the shoulder reaches the deep bottom position of a bench press. If it still hurts, stop, and have persistent shoulder pain checked by a doctor or physical therapist rather than training through it.