Dumbbell One Arm Floor Press
Expert Advice
Focus on pressing the dumbbell straight up by engaging your chest and triceps, and avoid letting your elbow flare out to the side.
How-to-do Steps
- Lie on the floor on your back with a dumbbell in one hand.
- Position the dumbbell above your chest with your arm fully extended.
- Lower the dumbbell to your side until your upper arm touches the floor.
- Push the dumbbell back up to the starting position.
- Complete the set on one side before switching to the other arm.
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Muscles Worked
Dumbbell One Arm Floor Press primarily targets the Chest, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Shoulders20%
Triceps20%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell One Arm Floor Press work?
Dumbbell One Arm Floor Press primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell One Arm Floor Press?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell One Arm Floor Press suitable for beginners?
Dumbbell One Arm Floor Press is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
