7 Incredible Benefits of Dumbbell Floor Press

Optimise your chest training.

This article will show you all the exceptional benefits of dumbbell floor press.

Dumbbell floor presses are an excellent lift for building muscle and strength. They can also be done anywhere, so you don’t need a gym membership or fancy equipment.

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Working out with dumbbells has many alternative benefits in contrast with barbells, including longer range of motion and better activation of smaller muscle groups.

Benefits of Dumbbell Floor Press

In this article we will discuss how to perform the dumbbell floor press correctly, what muscles it targets and reasons why you should start doing them right now!

1. Benefits of Dumbbell Floor Press – Build Muscle

The dumbbell floor press is a chest, shoulders and triceps exercise. It can be used as a warm up exercise, or it can be used as a main exercise.

The dumbbell floor press is great for building muscle mass for the chest and triceps.

You can’t hit the chest as hard as you would with the traditional variation but your triceps will be set on fire.

2. Benefits of Dumbbell Floor Press – Build Strength

Dumbbell floor presses are a great way to build strength. Add it as an accessory to a push, chest or upper body session for best results.

minimum strength for snatchSource: OPEX

The dumbbell floor press can be done anywhere with any equipment, making it an easy exercise to add into your training program.

3. Benefits of Dumbbell Floor Press – Can be Performed Anywhere

Dumbbell floor presses are a great exercise for the upper body, but you don’t need to be in the gym to do them.

You can do them in your living room or bedroom, or even out of doors if you’re exercising with friends. All you need is the dumbbells and some space on the ground.

4. Benefits of Dumbbell Floor Press – Improved Lockout Strength for Other Lifts

Increased lock-out strength is vitally important for powerlifting and weightlifting.

The dumbbell floor press highlights the lock out portion of the range of motion. This allows you to practice this skill and build strength in the necessary areas.  

5. Benefits of Dumbbell Floor Press – Great Activation for the Triceps

When you’re performing a dumbbell floor press, your triceps are responsible for a great deal of the final work required to keep the weight moving through space and up to full lockout.

This means that the triceps are significantly strengthened and improved.

6. Benefits of Dumbbell Floor Press – Can be Better for People with Shoulder or Back Issues

If you have shoulder or back issues, the dumbbell floor press may be a better choice for you. The dumbbells are much easier to control and hold onto than a barbell. Because of this, they allow for more freedom of movement which helps to alleviate pain in the shoulders and lower back.

7. Safer than Barbell Bench Presses because you can’t get Stuck

Another main benefit is that it’s safer than the barbell bench press. With dumbbell floor presses, you can’t get stuck with the weight on your chest.

If you get stuck at any point during the lift, you can simply drop the weights to save yourself from injury.

Another advantage of dumbbell floor presses over barbell benches is that they are much quicker to set up and take down—and this makes it easier to integrate into a circuit training workout routine where time might be an issue.

Muscles of the Chest, Shoulders and Arms

The chest, shoulders and arms are made up of several muscles that work together to move your arms, shoulders and back.


The deltoid muscle is a large, triangular-shaped muscle of your upper arm and shoulder. It helps you to raise your arms from your sides and rotate them outward from their position in front of you. The deltoid is also important for stabilizing the shoulder joint during movement.

The deltoid has three heads: anterior, lateral, and posterior. Each head originates at different points on the clavicle (collarbone) near where it joins with the sternum and inserts into an area called your acromion process (the bony bump over your shoulder).

The anterior portion of this muscle covers most of its surface area on top of your shoulders while two smaller muscles—called coracobrachialis and pectoralis minor—are located underneath it in a relatively flat area between these two larger muscles above them both.


The supraspinatus is a rotator cuff muscle. It is located in the shoulder joint, and it attaches to the upper arm bone and scapula.

One of the most commonly injured muscles in the body, supraspinatus tears are typically caused by overuse or repetitive overhead motions such as throwing a baseball.

Benefits of Dumbbell Floor Press – Teres minor

  • Origin: Lateral border of the scapula
  • Insertion: Inferior angle of the scapula
  • Action: Abduction and external rotation of the arm

Benefits of Dumbbell Floor Press – Subscapularis

The subscapularis is the most superior of the three muscles of the rotator cuff. It lies under the scapula and originates from the subscapular fossa to insert into the lesser tuberosity of your humerus. The other two muscles are supraspinatus and infraspinatus.

The subscapularis is involved in shoulder movements such as abduction (raising your arm out to your side), flexion (bringing your arm towards you) and internal rotation (rotating it across your body).

Benefits of Dumbbell Floor Press – Serratus Anterior

The serratus anterior is also known as the “wing muscle.” It attaches to the outer wall of your chest and can be found just under your armpit. The serratus anterior is used when doing push-ups, pull-ups or climbing stairs.

The serratus anterior helps in lifting your arms above knee level, rotating them inwardly and outwardly (abduction), pulling your upper arm backward (protraction), moving your arm forward at an angle (flexion) and bending your body forward.

Pectoralis Major

The pectoralis major is an important muscle group in the upper body, which can be seen as a large fan-shaped structure that covers your chest and upper arm.

The pectoralis major is located on either side of your body underneath your breast tissue. The anterior fibres of this muscle are located in front of the sternum, while its posterior fibres are located behind it.

The functions of this muscle include flexing your shoulder joint and moving your arms out to the sides when they’re relaxed at your sides or shoulders level with each other. The anterior portion also helps rotate your upper arms inwardly toward each other when you perform bicep curls or extensions.

This type of movement contributes to building up strength in these muscles too. Both parts contribute together when performing pushups.

Teres major

The teres major is a large, flat triangular muscle that originates on the lateral border of the scapula and inserts on the medial lip of the intertubercular groove.

It helps to abduct the arm at its joint with the humerus. This means that it’s active when you rotate your shoulder outwardly or lift your arm up (like during a bicep curl). It also helps to stabilize your shoulder blade against rotation as you move your arm in space.

Pectoralis minor

  • Location: The pectoralis minor is located in the upper chest area. It lies beneath the clavicle, sternal head of the pectorals and serratus anterior.
  • Action: The pectoralis minor pulls down on adjacent ribs to move them forward when you are breathing out. It also helps with your posture by pulling down on your ribs when you are standing or sitting upright, as well as helping to stabilize your shoulder joint.
  • Origin and insertion: Muscle origin – lower edge of medial half of clavicle; muscle insertion – lateral border of scapula (shoulder blade) at or near its junction with spine of rib seven below first costal cartilage (sternum).

Chest and shoulder muscles

The muscles of the chest, shoulders and arms can be divided into two groups: the superficial layer (external) and the deep layer (internal). The superficial layer includes three pairs of muscles: pectoralis major and minor, serratus anterior and deltoid. The deep layer consists of three more pairs: supraspinatus, teres minor, subscapularis and teres major.


In summary, the chest and shoulder muscles play an important role in many everyday activities. They allow us to lift our arms above our head and bend forward at the waist. They also help keep our shoulders upright when we are sitting or standing up straight.

We hope this article has opened some eyes and made you reconsider the way you train. Don’t be afraid of dumbbells! They’re a great way to add variety into your workouts by increasing the number of exercises available, as well as controlling for balance throughout your body.

Learn More

How to Increase Chest Size and Strength

Best Way to Train the Chest for Hypertrophy (Muscle Mass)

3 Hacks for a Bigger Chest

Upper Chest Exercises Ranked (Best to Worst)

9 Best Dumbbell Chest Exercises

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