Chest & triceps · Horizontal push
Dumbbell floor press
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
Return to My Training →
- Equipment
- Dumbbells and mat
- Muscles worked
- Chest, triceps
- Movement
- Horizontal push
How to perform
- Lie on the floor, knees bent.
- Start dumbbells over your chest.
- Lower until upper arms touch the floor gently, keeping wrists over elbows.
- Pause and press up.
- Set weights down carefully.
Three cues to remember
- Touch upper arms down gently.
- Keep wrists above elbows.
- Pause instead of bouncing.
Common mistakes
- Bouncing elbows off the floor.
- Sharply flared elbows.
- Using a load too heavy to position.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Incline push-up.
Progress when ready
Add repetitions or progress to a stable bench.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
ACE: chest press reference ↗