FitCi
Dumbbell Floor Press is a compound exercise targeting the triceps: several joints work together, it takes heavy loading well and belongs at the start of a session. Equipment: dumbbell, barbell. Difficulty: beginner, suitable for beginners. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie on your back on the floor, bend your knees, and keep your feet flat on the floor.
- Hold the dumbbells at chest level with your palms facing your feet.
- Lower your upper arms under control until they touch the floor, keeping your elbows at about a 45-degree angle.
- Once your elbows briefly touch the floor, press the weights back up.
- Squeeze your chest at the top without fully locking your elbows.
- Repeat the movement smoothly.
Coaching tip
Lower until your elbows touch the floor; a limited range of motion that is triceps- and shoulder-friendly.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bench Dips, Diamond Push-Up
- Same muscle, different equipment: Triceps Dips, Bench Dips, Cable Triceps Pushdown
More triceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.