Dumbbell Reverse Press On Floor

Muscles worked

Setup

1. Lie flat on your back on the floor with your knees bent and feet planted firmly for stability.
2. Hold a dumbbell in each hand using a supinated grip, meaning your palms should be facing toward your head.
3. Rest your upper arms on the floor, tucked at roughly a 45-degree angle from your torso.
4. Retract your shoulder blades and press them into the floor to create a stable pressing platform.

How to do it

1. Exhale as you press the dumbbells straight up toward the ceiling until your arms are fully extended but not locked out.
2. Squeeze your chest and triceps at the top of the movement for one second.
3. Inhale as you lower the weights under control until your triceps lightly touch the floor.
4. Maintain a controlled 2-1-2 tempo: two seconds down, one second pause, and two seconds up.

Form checklist

• Keep your palms facing your face throughout the entire range of motion.
• Ensure your wrists remain straight and stacked directly over your elbows.
• Do not allow your lower back to arch excessively; keep your core engaged and spine neutral.
• Avoid bouncing your elbows off the floor; use a soft touch to maintain tension.

Pro tips

• Focus on driving your elbows inward toward your midline as you press to maximize upper chest fiber recruitment.
• Keep your shoulder blades 'pinned' to the floor throughout the set to ensure the chest and triceps do the work rather than the front delts taking over.

Make it harder

• Add a 3-second isometric hold at the bottom of the rep, just before your elbows touch the floor, to increase time under tension.
• Lift your legs into a 'tabletop' position (90-degree bend at hips and knees) to challenge your core stability while pressing.

Frequently asked

What muscles does the dumbbell reverse press on floor work?

The dumbbell reverse press on floor primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell reverse press on floor?

The dumbbell reverse press on floor uses dumbbell.

Is the dumbbell reverse press on floor good for beginners?

The dumbbell reverse press on floor is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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