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Dumbbell Single Arm Floor Press

Dumbbell Single Arm Floor Press

The Dumbbell Single Arm Floor Press is a highly effective upper body exercise that targets the chest, shoulders, and triceps. This exercise is a variation of the traditional dumbbell bench press, but performed on the floor instead of a bench. It requires the use of dumbbells, making it a great option for those who prefer working out at home or have limited access to gym equipment. The floor press is particularly beneficial for building upper body strength and muscle mass as it requires you to stabilize your core and engage your triceps to a greater extent. By performing the exercise unilaterally, with one arm at a time, it also helps to identify and correct any muscle imbalances or weaknesses between the left and right sides of the body. Additionally, the floor press is a safer alternative to barbell bench presses for individuals with shoulder issues or limited range of motion, as it prevents excessive shoulder extension and reduces stress on the shoulder joint. To perform the Dumbbell Single Arm Floor Press, lie on your back with your knees bent and your feet flat on the floor. Hold a dumbbell in one hand with your palm facing your feet and your arm fully extended. Slowly lower the dumbbell until your triceps touch the floor, then press the weight back up to the starting position, fully extending your arm. Incorporate the Dumbbell Single Arm Floor Press into your upper body workouts to enhance your overall strength and sculpt your chest, shoulders, and triceps. Remember to start with a weight that challenges you while still allowing you to maintain proper form, gradually increasing the weight as you become stronger.


  • Start by lying on your back on the floor or exercise mat.
  • Hold a dumbbell in one hand positioned directly above your chest, with your palm facing towards your feet.
  • Bend your knees and keep your feet flat on the floor.
  • Engage your core and press your lower back firmly into the ground.
  • While keeping your elbow close to your side, slowly lower the dumbbell until your upper arm touches the floor or your elbow is at a 90-degree angle.
  • Pause for a brief moment, then exhale and press the dumbbell back up to the starting position, fully extending your arm.
  • Repeat for your desired number of repetitions, then switch to the other arm.

Tips & Tricks

  • Engage your core muscles throughout the exercise for added stability.
  • Focus on maintaining proper form and technique to prevent injury.
  • Inhale as you lower the dumbbell towards the floor and exhale as you press it back up.
  • Gradually increase the weight of the dumbbell as you get stronger to continue challenging your muscles.
  • Perform the exercise in a controlled and steady manner for maximum effectiveness.
  • Don't let your elbow flare out to the side; keep it tucked in close to your body.
  • Use a mirror or ask a workout partner to observe your form and provide feedback.
  • Ensure that your shoulder blades are pressed firmly into the floor throughout the movement.
  • Start with a lighter weight dumbbell and focus on mastering the technique before progressing to heavier weights.
  • Listen to your body and rest as needed to avoid overexertion and potential injury.


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