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Visual demonstration of the Dumbbell Single Arm Floor Press exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Chest
Secondary muscles
Shoulders Triceps
Equipment
Dumbbells
Exercise guide

Dumbbell Single Arm Floor Press

4 steps Updated 29/08/2026

Dumbbell Single Arm Floor Press is a free weights exercise targeting Chest (Pectoralis Major) using Dumbbells.

Step by step

How to perform it

  1. Begin by lying flat on your back on the floor with your knees bent and feet flat on the floor. Hold a dumbbell in your right hand with your arm bent and your elbow touching the floor, at a 45-degree angle from your body.
  2. Press the dumbbell up by extending your arm until it is fully straightened towards the ceiling.
  3. Lower the dumbbell back down with control, bringing your elbow back to a few inches off the floor.
  4. Complete the desired number of repetitions with the right arm, then switch to the left arm and repeat the movement.
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Last updated: 29/08/2026

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Dumbbell Single Arm Floor Press

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