by Frank J

Single-Arm Dumbbell Floor Press

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Men’s Single-Arm Dumbbell Floor Press

The single-arm dumbbell floor press is a great exercise for developing the muscles of the chest, shoulders and triceps. This exercise can be performed with either one or two dumbbells. To begin, lie on your back on the floor with a dumbbell in each hand. Extend your arms straight up over your chest and press the weights down toward the floor. Keep your elbows slightly bent and don’t let the weights touch the floor. Once your arms are extended fully, press the weights straight up off the floor. Your elbows should be slightly bent and your upper arms should remain in a vertical position throughout the exercise.

Lower the dumbbells back toward the starting position and repeat.


  1. Keep your shoulder blades packed tightly together and down at the bottom of each rep.
  2. Only lower as far as you can without popping your shoulder capsule forward or losing stability, then press back up.

Muscles worked:

The single-arm dumbbell floor press targets the pectorals, anterior deltoids, and triceps.


You can also perform the single-arm dumbbell floor press with your legs bent or straight.


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