SHIFT Fit
Dumbbell floor press
Dumbbell floor press: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie on floor with knees bent and elbows down.
- Press weights above chest. Lower until upper arms gently meet floor.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Lower until upper arms gently meet floor. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- mat
- dumbbells
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 5 reps; 75s rest between sets. | mat, dumbbells |
| beginner | 2 sets × 8 reps; 75s rest between sets. | mat, dumbbells |
| beginner | 3 sets × 8 reps; 90s rest between sets. | mat, dumbbells |
| beginner | 2 sets × 12 reps; 90s rest between sets. | mat, dumbbells |
| beginner | 2 sets × 6 reps; 90s rest between sets. | mat, dumbbells |
| beginner | 1 set × 8 reps. | mat, dumbbells |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. If the shoulder position is painful, use the listed easier option only if comfortable; do not push through joint pain.
- Sagging through the hips; flaring the elbows straight out; dropping too deeply or bouncing the load. Exercise check: Lower until upper arms gently meet floor.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.