Combining the dumbbell floor press with a bench or fly exercise will directly result in an intense work-out session that you, probably, haven’t tried before. Dumbbell Sit-Up to Overhead Press (for core and shoulders) Hold one dumbbell in each hand and bring them to your chest as you lie back on a mat. Don’t try to compromise your position in any circumstance or the penalty will be quite hefty to pay. Required fields are marked *. Your shoulders also come into play, but the primary focus here is your triceps. 20 Finest Male Fitness Models and Their Story, The Most Effective Method to Improve Your Fitness With 4 Pack abs, Legs Press vs Squat: The Killer Training for Legs, Weighted Crunches- Learn How can Effective Help You Build Abs, Female Fitness Model: Inspiration For Your Fitness Journey Ahead. Sounds charming, doesn’t it? Hitting the trails can also help you get in a good workout. And so there is no opportunity for shortcuts or to hover and take it easy. With one dumbbell in each hand, rest one on each thigh and press your shoulders and heels into the mat. So, let’s take a look at its benefits, which might actually surprise you. Dumbbell Floor Press is more than just meet the eyes and is by no chance a mull or a lazy person workout. Slowly lay back while keeping the dumbbells close to your chest and bend your knees to roughly 45 degrees, while slightly moving your feet up. Keep your back straight and chest up. Pro tip: If you’re pressing heavier weights, pick up your dumbbells before lying back, as it’s easier on your shoulder joints. Lie down on the floor with two dumbbells in either palm of your hand. “Even if you’re horizontal for the whole workout, there are plenty of challenging moves you can do with dumbbells while on your back,” Scharff says. Please accept the terms of our newsletter. But if you want to really feel the core burn, keep the weight touching your chest as you roll up and down! Press your entire back into the mat and exhale as you push the weights up over your chest. Below is a step-by-step guide on how to do a Dumbbell Floor Press: The Dumbbell floor press works on the same muscles as your standard bench press. “Flex your foot and keep your toes pointing straight ahead, not up,” says Scharff. So, as mentioned before, try to start with lighter weight and work your way up to the heavier ones. And, how to calculate out…. How? And then extend it again. Now, once you have assumed the instructed position, make sure you are comfortable. The floor press is actually an explosive exercise however you look at it. We’ve got your back with four Thanksgiving-themed workouts for before, during, and after your feast prep. Press your lower back into the mat and hinge at the elbows so the weights move toward—you guessed it—your skull, creating a 90-degree angle. 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By isolating the muscles used in this partial range you will find that your strength will increase, in the long term, over this range, thereby helping you when you are at that point in your bench press. Here are 13 solid picks that earn top marks for CrossFit, boxing, weighted jumping, rope-free jumping, and more. Keep your elbows bend to the sides of the body and hold the dumbbells close to your shoulder. Because Alternative floor press also works the same just like the usual floor press and works on the triceps, shoulder with the core, close to second. Single arm Dumbbell Floor Press is that different from the one, we discussed above. The dumbbell floor press provides a dynamic power and triceps-isolating exercise in its short range of movement. It’s more important than ever to keep ourselves motivated and fit — and what better way than getting down to some tunes? However, it can only be achieved with a higher rep range around the 10 – 15 mark of a heavier weight. Peel your shoulders off the mat while keeping your lower back glued to the ground. Dumbbell Floor Press is not just some mull workout exercise that can serve as a stepping stone to develop other chest exercises, thereby benefiting both bodybuilders and powerlifters. From your back, bring the soles of your feet to the floor, knees pointing up. With a big exhale, sit all the way up and press your dumbbells overhead, palms facing each other. The Perfect Workout for People With Lazy New Year's Resolutions. Yes. Not to sound painfully lazy, but wouldn’t it be nice if you could get stronger and spend time on your back watching New Girl? But that’s where the twist is! It kind of combines’ the heavyweight with higher frequency due to the shorter distance involved. Save my name, email, and website in this browser for the next time I comment. Repeat for 10-15 reps or 45 seconds. Repeat for 10-15 reps or 45 seconds. Bend your elbows so your weights stack over your wrists, then bring your elbows to a 45-degree angle—your arms should look like an arrow. So, that was all you need to know to about floor press and it relatives. Lie on your back, holding your dumbbells, and bring the soles of your feet to the floor, knees pointing up. If you were worried a floor workout would be too easy, this move will set you straight—and fast. And the dark part of this exercise is that as your body get hold of this work-out and improves, it can be pretty tricky to lift heavy dumbbells into position and back down onto the floor again when you’re training by yourself. Assume that position for a second or two and slowly lower the dumbbells until your upper arms touch the floor with your elbows. Stand straight with your feet or sit down on a bench.