Fitwill stands in solidarity with Ukraine

Dumbbell Alternating Floor Press

Dumbbell Alternating Floor Press

The Dumbbell Alternating Floor Press is a dynamic upper-body exercise that targets the chest, shoulders, and triceps. This exercise is a variation of the traditional dumbbell bench press, but with a unique twist. Instead of performing the exercise while lying on a bench, it is done lying on the floor. To perform the Dumbbell Alternating Floor Press, you start by lying on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand, positioned at shoulder level with your palms facing away from you. From this starting position, you will press one dumbbell up towards the ceiling while keeping the other dumbbell lowered. After completing a repetition with one arm, you will switch sides, lowering the dumbbell you just pressed up and pressing the other one in a similar manner. The main advantage of the Dumbbell Alternating Floor Press is that it engages the stabilizing muscles of the chest and shoulders to a greater extent compared to a regular dumbbell bench press. Since the exercise is performed on the floor, it eliminates the possibility of using leg drive, helping you focus solely on the upper body muscles. Additionally, this exercise helps address any muscular imbalances that may exist between your left and right sides. Including the Dumbbell Alternating Floor Press in your workout routine can contribute to overall upper body strength and muscle development. It can be an effective exercise for individuals of varying fitness levels, from beginners to advanced lifters. Adjusting the weight of the dumbbells will make this exercise accessible for different strength levels. Remember to maintain proper form throughout the movement, exhaling as you press the weights up and inhaling as you lower them, to maximize the effectiveness and safety of the exercise.


  • Start by lying flat on your back on a workout mat with your knees bent, feet flat on the ground, and a dumbbell in each hand.
  • Position the dumbbells just above your chest with your palms facing forward, elbows flexed at a 90-degree angle.
  • Take a deep breath in, brace your core, and simultaneously press one dumbbell up towards the ceiling while keeping the other dumbbell hovering just above your chest.
  • Slowly lower the pressed dumbbell back down to the starting position while at the same time pressing the other dumbbell up.
  • Continue alternating the pressing motion, focusing on keeping your core engaged throughout the exercise.
  • Perform the desired number of repetitions for each arm.
  • Remember to maintain proper form throughout the exercise, keeping your back flat against the floor and avoiding any arching or excessive twisting of the torso.

Tips & Tricks

  • Start with a weight that challenges you but allows you to maintain proper form.
  • Engage your core and keep your back flat on the floor throughout the exercise.
  • Use a controlled and smooth motion when lifting and lowering the dumbbells.
  • Ensure your elbows are at a 90-degree angle at the bottom of the movement.
  • Focus on keeping your chest muscles engaged by squeezing them at the top of each rep.
  • Maintain a steady breathing pattern, exhaling as you press the weight and inhaling as you lower it.
  • Alternate arms with each repetition to work both sides of the chest equally.
  • Use mirrors or ask for a spotter to ensure your form is correct and to prevent injury.
  • Gradually increase the weight as you get stronger to continue challenging your muscles.
  • Incorporate other chest exercises into your routine for a well-rounded chest workout.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot