Well, Dumbbell Floor Press might seem very lazier and mull when compared to its other cousins, Dumbbell Military Press and Dumbbell Bench Press. But believe me when I say that’s not the case! Dumbbell Floor Press is not just some mull workout exercise that can serve as a stepping stone to develop other chest exercises, thereby benefiting both bodybuilders and powerlifters. You might not believe it but Dumbbell floor Press predates all it cousins for building a killer triceps workout that suits for those prone to shoulder injuries.
That’s right! Dumbbell Floor Press is more than just meet the eyes and is by no chance a mull or a lazy person workout. You might have probably encountered this exercise before, maybe in a gym or as a warm-up exercise. After all, Dumbbell Floor Press does serve as an excellent warm-up exercise before some conventional or heavy lifting! The dumbbell floor press is exactly what it sounds like, with the athlete lying on the floor with a dumbbell in each hand instead of the bench. Although it might appear to be an easier form of the press because of its restricted range of motion. But that’s where the twist is! Rather than a restricted range of motion, Dumbbell Floor Press actually shifts the brunt of the effort rather than making it look like an easier lift.
Is it a chest exercise? Yes. It serves you best as a triceps isolation exercise, which if you compare it with other press work-out you will probably overlook this fact. Truly a shame, if I may say so!
Dumbbell Floor Press is a very versatile exercise like dumbbell miltary press. How? Well, always remember that your overall workout needs to be about the bigger picture and how one exercise can complement the other. Combining the dumbbell floor press with a bench or fly exercise will directly result in an intense work-out session that you, probably, haven’t tried before. It will help your chest to contract and your triceps to bear the brunt before you hit the bench. Sounds cool, right?
How to do a Dumbbell Floor Press:
Below is a step-by-step guide on how to do a Dumbbell Floor Press:
- Lie down on the floor with two dumbbells in either palm of your hand.
- Now, once you have assumed the instructed position, make sure you are comfortable. Don’t try to compromise your position in any circumstance or the penalty will be quite hefty to pay.
- Keep your knees bent and try to lift both the weight simultaneously, start with lighter weight and work your way up to the heavier ones once you are comfortable with the whole process!
- Okay, lift the dumbbells in a straightaway direction until both of your elbows are locked.
- Assume that position for a second or two and slowly lower the dumbbells until your upper arms touch the floor with your elbows. Don’t bring the whole arm to rest on the floor, only till elbow. And then extend it again.
- Do this for a couple of times, say 3-4 reps. However, when you lower the dumbbells, make sure that you do not bring your upper arms to rest. Just lightly touch them on the ground.
Why should you do Dumbbell Floor Press: Benefits of the younger twin
The Dumbbell floor press works on the same muscles as your standard bench press. It is the emphasis that’s different. Dumbbell floor Press primary muscles are your triceps, with the chest a close second. Your shoulders also come into play, but the primary focus here is your triceps. So, let’s take a look at its benefits, which might actually surprise you.
Build’s muscle
Great results are expected and seen in terms of increased triceps and pectorals hypertrophy. However, it can only be achieved with a higher rep range around the 10 – 15 mark of a heavier weight. So, as mentioned before, try to start with lighter weight and work your way up to the heavier ones. For rush might cost you quite a hefty!
Build’s strength
Because of the shorter and restricted range of motion, Dumbbell floor press is an excellent way to build your upper body strength by allowing you to work with heavier loads, which is sure easy because of not moving the weight as far. And as a result, is beneficial for full range exercises. Theory? By isolating the muscles used in this partial range you will find that your strength will increase, in the long term, over this range, thereby helping you when you are at that point in your bench press.
Brush-up your lockout
In competitive or conventional lifting and powerlifting, one of the causes of a missed lift can be a weak lockout due to elbow tension. And such being the case, since Dumbbell floor presses are based on the same principle, they are good training for lockouts with heavyweights, which can further help you with the likes of snatch and jerks in a competitive capacity.
Remedy for sore shoulders
The floor press is boon for those who are prone to Shoulder injuries. Reason? That’s because, it’s easier on your shoulder joints as compared to bench press. Not only that but it also takes your back out of the equation, meaning that your force will come from your arms and chest rather than your back. So, good news for anyone and everyone recovering from a shoulder injury and is looking for an exercise that works on the triceps and chest without undue stress.
Single arm Dumbbell Floor Press:
Single arm Dumbbell Floor Press is that different from the one, we discussed above. It’s just how it sounds, an athlete lying on the floor with a dumbbell in one hand, while the other is in a rested position. However, unlike the usual floor press, it’s a rather full-body exercise that requires total body tension to maintain a stable base of support. And the dark part of this exercise is that as your body get hold of this work-out and improves, it can be pretty tricky to lift heavy dumbbells into position and back down onto the floor again when you’re training by yourself. Furthermore, it won’t be long before you’ve maxed out unless you train in a gym with extremely heavy dumbbells. But fortunately, that’s not the case with Dumbbell Floor Press, you can always do it at home without any worry to max out!
One way or another: Alternative of Dumbbell Floor Press
Alternate Dumbbell Floor Press can be said to be a faraway relative of floor press. That’s right! Because Alternative floor press also works the same just like the usual floor press and works on the triceps, shoulder with the core, close to second.
- Start with sitting on the floor in an upright position with your legs straight and the dumbbells on your either side of your hands.
- Slowly lay back while keeping the dumbbells close to your chest and bend your knees to roughly 45 degrees, while slightly moving your feet up.
- Keep your knees bent and try to lift the weights one at a time, start with lighter weight and work your way up to the heavier ones once you are comfortable with the whole process!
- Okay, lift the dumbbells in a straightaway direction until both of your elbows are locked.
- Assume that position for a second or two and slowly lower the dumbbells until your upper arms touch the floor with your elbows. Don’t bring the whole arm to rest on the floor, only till elbow. And then extend it again.
- To complete the exercise, simply lower the dumbbells to the ground in “controlled drop” fashion, in a smooth motion but not one requiring excessive effort or one that puts the shoulder under unnecessary risk.
- Do this for a couple of times, say 3-4 reps. However, when you lower the dumbbells, make sure that you do not bring your upper arms to rest. Just lightly touch them on the ground.
Conclusion:
So, that was all you need to know to about floor press and it relatives. The floor press is actually an explosive exercise however you look at it. It kind of combines’ the heavyweight with higher frequency due to the shorter distance involved. Since the floor gets in the way, each rep basically has to start from scratch. And so there is no opportunity for shortcuts or to hover and take it easy. Because of this, Floor press makes you work at full power with each lift, making the floor press the perfect addition to an explosive strength circuit. The dumbbell floor press provides a dynamic power and triceps-isolating exercise in its short range of movement. While from afar it may seem an easier version of the bench press but it’s a rather useful addition to improve the lockout and one rep max of your bench press