7 Powerful Floor Press Benefits for Upper Body Strength

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Floor Press Benefits

Nothing will if these 7 powerful floor press benefits don’t convince you to add this exercise to your routine. In short, the dumbbell floor press is a versatile exercise for anyone aiming to build power, protect their joints, and target their chest and triceps muscles with a safer, more controlled range of motion.

Here’s a quick overview of why the floor ranks high on our list of “must-include” exercises:

  1. Builds upper body strength
  2. Reduces stress on shoulder joints
  3. Enhances lockout strength
  4. Targets the chest and triceps effectively
  5. Improves stability and control
  6. Suitable for injury prevention and rehabilitation
  7. Adds variety to your training program

Floor Press Benefits - Body360 Fit
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Key Takeaways

  • The dumbbell floor press and associated floor press variations are perfect for anyone, from beginner lifters to seasoned athletes.
  • It offers a shorter range of motion, making it a safer alternative to the traditional bench press.
  • There are multiple variations, like the kettlebell floor press and dumbbell hex press, to keep your training interesting.

Discover the Power of the Dumbbell Floor Press  - Body360 Fit
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Discover the Power of the DB Floor Press

The floor press is often overlooked when building upper body strength—but it shouldn’t be. This underrated exercise packs a punch, offering unique benefits beyond what traditional bench presses can provide. Whether aiming to boost muscle growth, protect your shoulders, or breakthrough strength plateaus, the floor press covers you.

Floor Press Benefits

1. Builds Upper Body Strength

The floor press is one of the best ways to develop raw pressing power. By focusing on the upper half of the pressing movement, this exercise trains your chest, triceps, and shoulders to handle heavy weights. Include this exercise for muscle growth and improved lift performance, such as barbells and dumbbell bench presses.

2. Reduces Stress on Shoulder Joints

Unlike the standard bench press, the floor press’s limited range of motion reduces strain on your shoulder joint. This makes it an excellent choice for anyone dealing with shoulder issues or looking to prevent shoulder injuries while still targeting the primary muscles involved in pressing movements.

3. Enhances Lockout Strength

Are you struggling with the top half of your bench press? The floor press is a great way to target that sticking point. By focusing on lockout strength, you’ll develop stronger triceps and improve your overall pressing power.

4. Targets the Chest and Triceps Effectively

The floor press is a chest exercise that targets the upper chest and triceps hard. Its shortened range of motion allows you to lift heavier weights while maintaining proper form, making it an awesome mass-builder.

5. Improves Stability and Control

Performing floor presses with a neutral grip helps improve shoulder stability and control. Whether you’re using dumbbells or a barbell, this exercise encourages better coordination, making it a viable option for strengthening your shoulder blades and upper arms.

6. Suitable for Injury Prevention and Rehabilitation

The floor press is an excellent lift for those recovering from injuries. Its decreased range of motion and controlled movement protect the shoulders and lower back, making it a safe alternative for building strength without excessive strain.

7. Adds Variety to Your Training Program

Are you tired of the traditional bench press? Adding floor press variations to your routine keeps things fresh and challenges your muscles in new ways. There are many options, from kettlebell floor presses to unilateral dumbbell variations.


The Dumbbell Floor Press

Mastering the dumbbell floor press is key to unlocking its full benefits. This exercise builds upper body strength and helps protect your shoulders with its controlled range of motion. Here’s a step-by-step guide to help you perform it safely and effectively.

Equipment Needed

  • A pair of dumbbells
  • A flat surface, like a gym floor or mat
  • Optional: A training partner for assistance

Muscles Worked

  • Primary muscles: Chest (pectorals), triceps
  • Secondary muscles: Shoulders (deltoids), upper back

Pro Tips

  • Keep your shoulder blades retracted for better stability.
  • Use a neutral grip to reduce stress on your shoulders.

How to Perform the Dumbbell Floor Press

Time needed: 1 minute

The steps below outline how to perform the dumbbell floor press exercise correctly, everytime!

  1. Starting Position

    Lie on the floor with your knees bent. Your feet should be flat and pressed firmly on the floor. Hold a dumbbell in each hand with your arms extended above your chest.

  2. Lower Dumbbells

    Slowly lower the weights until your upper arms touch the floor. During the lowering phase, rotate your elbows to a 45-degree angle on your body.

  3. Pause

    Briefly pause at the bottom to eliminate momentum

  4. Push the dumbbells back to the starting position, fully extending your arms while maintaining control.

  5. Repeat

    Perform 8-12 reps for 3 sets, adjusting the weight as needed.


3 Favorite Floor Press Variations

1. Single-Arm Kettlebell Floor Press

Focus: Unilateral strength and stability

Brief Description: This variation improves shoulder health and core stability by isolating one arm at a time.

Equipment Needed: One kettlebell

Muscles Worked: Chest, triceps, shoulders, core

Pro Tips:

  • Keep your core engaged to prevent rotation.
  • Use a weight you can control to avoid shoulder injuries.

How to Perform:

  1. Lie on your back, holding a kettlebell in one hand.
  2. Firmly grip the the kettlebell and press towards the ceiling until your arm is fully extended and above your chest.
  3. Slowly lower it until your upper arm touches the floor.
  4. Complete the reps on one side before switching.

2. Single-Arm Dumbbell Floor Press

Focus: Balance and coordination

Brief Description: Similar to the kettlebell version, this variation challenges stability and unilateral strength.

Equipment Needed: One dumbbell

Muscles Worked: Chest, triceps, shoulders, core

Pro Tips:

  • Keep your non-working arm extended on the floor for balance.
  • Move slowly through the eccentric phase to build strength and maintain control.

How to Perform:

  1. Hold a dumbbell in one hand while lying on your back.
  2. Press the dumbbell up and fully extend your arm.
  3. Lower your arm until your arm touches the floor.
  4. Switch arms after completing the set.

3. Close Grip Dumbbell Floor Press

Focus: Chest and Tricep Activation

Brief Description: This variation emphasizes the chest muscles by keeping the dumbbells pressed together throughout the movement.

Equipment Needed: Two dumbbells

Muscles Worked: Chest, triceps, shoulders

Pro Tips:

  • Squeeze the dumbbells together to maximize chest engagement.
  • Use moderate weights to maintain proper form.

How to Perform:

  1. Lie on your back, holding two dumbbells together above your chest.
  2. Lower the weights while keeping them pressed together.
  3. Pause at the bottom of the movement.
  4. Push the dumbbells back up to the starting position.

Conclusion

The floor press’s benefits make it a fantastic exercise for building upper body strength, improving stability, and protecting your shoulders. Whether you’re a beginner or an experienced lifter, this movement delivers significant gains. Plus, variations like the kettlebell floor press and hex press can keep your workouts fresh and challenging.

Do you have questions or tips of your own? Drop them in the comments below—let’s talk floor pressing!

Until next time,

Christian Graham—NSCA-CPT, CFSC2, FMS2, KB, VIPR

Functional Strength & Mobility Specialist – @Body360Fit

PS. And remember, you’re just one workout away… 

PPS. Did you enjoy reading this article? If so, please share it with your friends on Twitter, Facebook and Pinterest.

If you have have any questions regarding any of these exercises, please ask in the comments below. You can also send me a message via the contact form. I’d love to hear from you!


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