The best-ever Floor press variations for a permanently fit body


The floor press is one of the most popular ways to improve the triceps and chest muscles without any hindrance. Unlike most other exercises, this one always works right for everyone and helps bring instant results on time. So, if you are looking to improve your muscle strength in the body, this is all you need.

There are several benefits that one can acquire out of performing floor press. It not only provides less strain on the shoulder joints but also increases elbow extensor strength. If you want to know more about it, read the full article to find out.

How to perform dumbbell floor press?

One of the most useful variations of the floor press is the dumbbell floor press. This variation strengthens the muscles of the triceps and chest and helps in improving body performance massively. Most people think that this variation is daunting to perform. However, the truth is quite the contrary. You should conveniently practice this exercise anywhere. All you have to remember is to follow the instructions while doing this exercise. We promise; you won’t go wrong if you abide by each step carefully. 

1. Start by sitting on the ground in a straight position. Your legs should be straight as well and, the dumbbells should be vertically balanced on the floor. 

 2. Now, pick up both the dumbbells and set them up high crease when maintaining a tight grip. 

3. Gradually, lay back while keeping the dumbbells in close contact to your chest and bend your knees to the floor at a 45-degree angle. At this point, your feet should move up slightly. 

4. Press the weights to full extension by contracting your chest and triceps. 

5. Now, bring the weight down gradually until both the elbows touch the ground. Now, press both dumbbells back to the first position. 

6. Repeat the dumbbell floor press a few times to gain the best benefits.

How to perform kettlebell floor press?

If you have any shoulder problems, the kettlebell floor press is the perfect workout for you. Although the shoulder is its secondary focus, it concentrates on it very well. It also helps improve your upper chest and triceps strength that can be highly useful for you. So, all you need to do is follow the instructions step-by-step and do it accordingly. Once you follow the instructions, you will face minimal problems for sure. Such a thing is also acting as the perfect alternative for barbell floor press. 

1. Stand on the ground with kettlebells on your shoulders. 

2. Roll your body to the side of the kettlebell as in a fetal position. Now, try to grab the handle slowly. 

3. Pull the kettlebell close to your chest and roll back to the first position. Adjust the kettlebell to make sure it is secure. 

4. Roll your body to the other kettlebell and grasp the handle. Roll over the back to the starting position. 

5. Straighten out your legs and press your heels against the ground to stabilize your upper body. 

6. Tighten your shoulders and press the kettlebell straight up. 

7. Bring the kettlebells down to control and pause for a second. Make sure you do not forget this pause, as it is vital in the workout.

8. Repeat the kettlebell floor press for the best experiences regularly.

Floor Press VS Bench Press

A lot of people tend to confuse floor press with bench press and vice versa. But there is a massive difference between both Floor press Vs bench press. Let us unravel this difference for you to understand how they both functions differently. 

1. In a floor press, you have to perform the exercise by lying down on the floor. However, on a bench press, you have to practice the entire workout on the bench. 

2. Since in a floor press, the exercise needs to be performed on a flat surface, there is less strain on the shoulders. However, on the bench press, it is quite the contrary. 

3. Since the bench press provides a bar, one can conveniently utilize it to use more weight. However, on a floor press, your legs are doing the job for you. Thus, the floor press becomes your torso-dominant lift. 

4. While the floor press is excellent for shoulders and triceps, the bench press is known for chest improvements. 

These are some of the most striking differences between floor press VS bench press that you can not avoid. Such a reason is why we recommend you to research carefully about both so that you can acquire the right kind of benefits for your body.

The takeaway

These were the best floor press variants that you can perform right away. These are easy to perform and provide a minimal hindrance. Thus, do not think twice. Try it now!


1. Can you give me some tips on the perfect dumbbell floor press?

In a dumbbell floor press, you have to make sure that you are maintaining tension through pecs. For this, you have to keep in mind not to lock your elbows tightly. You can also make sure not to bounce your elbows too hard after each rep. 

2. Is the kettlebell floor press helpful?

 Yes, perform it to know the difference! 

3. How many sets of kettlebell floor press should I perform?  

For kettlebell press, make sure you perform at least 4 to 5 sets of 6 to 8 reps.

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Dumbbell Floor Press: Easier approach for a muscular upper body