Dumbbell Alternating Floor Press
Build a stronger chest and triceps with the Dumbbell Alternating Floor Press. Lie on your back, pressing one dumbbell at a time, enhancing unilateral
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Alternating Floor Press
Description
The Dumbbell Alternating Floor Press is a variation of the standard dumbbell bench press that focuses on the chest, triceps, and shoulders. It is done by lying flat on the back on the floor and alternately pressing dumbbells up and down.
Save Dumbbell Alternating Floor Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Dumbbell Alternating Floor Press
- 01Setup
Lie flat on your back on the floor with your knees bent and feet flat on the ground. Hold one dumbbell in each hand, resting them on your chest with palms facing each other.
- 02Setup
Extend your arms straight up, holding the dumbbells directly over your chest with elbows slightly bent. Ensure your entire back, especially your lower back, remains in contact with the floor.
- 03
Slowly lower one dumbbell by bending your elbow until your upper arm lightly touches the floor, keeping your elbow tucked at about a 45-degree angle to your torso. Inhale as you lower.
- 04
Powerfully press the dumbbell back up to the starting position by extending your elbow and contracting your chest. Exhale as you press.
- 05
Repeat the movement with the opposite arm, maintaining control and stability through your core and non-working arm. Continue alternating arms for the desired repetitions.
Tips
- Maintain a tight core throughout the exercise to prevent your lower back from arching off the floor and to enhance overall stability.
- Focus on a controlled descent and ascent, actively feeling the contraction in your chest and triceps with each press.
- Keep the non-working arm fully extended at the top to maintain tension and provide a stable base for the alternating movement.
- Ensure your elbows remain at about a 45-degree angle relative to your torso as you lower the dumbbell to protect your shoulders.
Common mistakes
- Arching the lower back excessively off the floor can strain the spine; press your lower back into the floor by engaging your core.
- Letting the dumbbell drop too quickly on the eccentric phase reduces muscle engagement; control the lowering phase to maximize time under tension.
- Using momentum to press the weight up diminishes muscle activation; focus on a deliberate, controlled press using only chest and triceps strength.
In the Ellim app, Dumbbell Alternating Floor Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell alternating floor press?
Get Ellim — FreeQuestions
Is Dumbbell Alternating Floor Press good for beginners?
Dumbbell Alternating Floor Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Alternating Floor Press?
You need Dumbbell to perform Dumbbell Alternating Floor Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Alternating Floor Press?
Maintain a tight core throughout the exercise to prevent your lower back from arching off the floor and to enhance overall stability. Focus on a controlled descent and ascent, actively feeling the contraction in your chest and triceps with each press. Keep the non-working arm fully extended at the top to maintain tension and provide a stable base for the alternating movement. Ensure your elbows remain at about a 45-degree angle relative to your torso as you lower the dumbbell to protect your shoulders.
What are common mistakes when doing Dumbbell Alternating Floor Press?
Arching the lower back excessively off the floor can strain the spine; press your lower back into the floor by engaging your core. Letting the dumbbell drop too quickly on the eccentric phase reduces muscle engagement; control the lowering phase to maximize time under tension. Using momentum to press the weight up diminishes muscle activation; focus on a deliberate, controlled press using only chest and triceps strength.
Related exercises
Dumbbell Reverse Bench Press
Chest · Dumbbell
Dumbbell Incline Twist Press
Chest · Dumbbell
Dumbbell Bridge Bench Press
Chest · Dumbbell
Dumbbell Banded Bench Press
Chest · Dumbbell
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Dumbbell Alternating Floor Press.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store