Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Dumbbell Floor Press

Also called Floor press

DumbbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also triceps, delts

You need

Dumbbells

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Lie on the floor with your knees bent
  2. 2Lower until your upper arms touch the floor
  3. 3Pause, then press without bouncing

Most common mistake

Slamming the elbows into the floor.

Watch a demo

Good for

  • Easy on the joints and recovery
B
For chest
#18 of 32
See the full list →
Research
68
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 68
Target tensionStrong
Loaded stretchFair
ProgressionStrong
Low costExcellent

The floor stops your elbows early: kind to the shoulders, but little stretch.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable FlyCable
  • SPec DeckMachine
  • SHigh-to-Low Cable FlyCable
  • ADumbbell Bench PressDumbbell

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