Hi, what would it mean if this exercise caused me pain in my shoulder? Try doing a set with your feet in the air and you’ll see exactly what I mean. Avoid the most common deadlift mistakes with a 9-minute instructional video and 3-part follow-up series. Exemplify a single-arm dumbbell floor press with your legs straight and lifted slightly off the floor to enhance the demand on the core. Fully extended free arm, planting palm flat on floor. Don’t believe me? Thanks guys. Start with your legs wider and move them closer together as you feel more comfortable. You’ll find there’s a tendency for your torso to want to rotate towards the arm pressing the weight and for the contralateral leg to want to shoot up off the floor as the weight gets heavier or you get further into a set. Exemplify a single-arm dumbbell floor press with your legs straight and lifted slightly off the floor to enhance the demand on the core. You’ll find there’s a tendency for your torso to want to rotate towards the arm pressing the weight and for the contralateral leg to want to shoot up off the floor as the weight gets heavier or you get further into a set. Category Blog | Tags: Ben Bruno, Deadlift, deadlift technique, Deadlifts, How to Deadlift, Shoulder Health, Shoulder Pain, Strength Exercises. Extend arm holding dumbbell outward, bringing elbow to a 90-degree position, triceps resting on floor, holding dumbbell above your chest. Be sure to drive shoulder blades into the ground to power the press. Extend arm holding dumbbell outward, bringing elbow to a 90-degree position, triceps resting on floor, holding dumbbell above your chest. While it's ostensibly an upper body exercise for the chest, shoulders, and triceps, try it and you'll quickly realize that it's a full-body exercise that requires total body tension to maintain a stable base of support. Fully extended free arm, planting palm flat on floor. Single Arm Dumbbell Floor Press. All rights reserved. Thanks! thanks! They don’t just help to provide a little bit of leg drive; more importantly, they help to create a stable base so you don’t tip clear off the bench. After finishing the set for one arm, return the dumbbell to the chest. It’s just how it sounds, an athlete lying on the floor with a dumbbell in one hand, while the other is in a rested position. Anthony Mychal posted an entire article on this exercise in October http://www.t-nation.com/free_online_article/most_recent/dumbbell_floor_presses_for_strength_size_and_health. It’s also a nice shoulder-friendly alternative for people who might experience pain with full range of motion dumbbell pressing, or for people with lower-body injuries that won’t allow them to push through their feet. Anthony Mychal demonstrates how to safely get the DB into position and back down. Bend knees with feet firmly planted on floor. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Similarly, you can start with the non-working arm resting at the floor at first to give some additional stability, but work towards placing your hand over your abdomen as you improve. Be sure to pause at the bottom of the lift, negating the stretch reflex. © 2020 Cressey Training Systems, LLC Privacy Policy | Terms of use Exhale and brace core while pressing the weight toward ceiling. 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Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. better tolerated than the traditional bench press because you're able to use a neutral grip Grip the dumbbell with the other hand, but use both to get to the lockout position. Design by DAYO, *I hate spam too, only the best for my subscribers, Strength Exercise of the Week: 1-arm Dumbbell Floor Press, I will never spam you or share your email, http://www.t-nation.com/free_online_article/most_recent/dumbbell_floor_presses_for_strength_size_and_health, Avoid the most common deadlifting mistakes. Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift! To mimic this effect in a safer fashion, try one arm dumbbell floor presses with your legs straight. Common sense tells us that the one arm dumbbell bench press is an upper body exercise (duh! It’s a great exercise because it’s self-limiting and reflexively teaches you how to create total body tension—no cueing needed. You’ll find there’s a tendency for your torso to want to rotate towards the arm pressing the weight and for the contralateral leg to want to shoot up off the floor as the weight gets heavier or you get further into a set. @Brad, See the link that Craig posted above you. No bench? Extend arm holding dumbbell outward, bringing elbow to a 90-degree position, triceps resting on floor, holding dumbbell above your chest. As such, you have to be cognizant of that and squeeze your glutes and brace your core to prevent that from happening since you can’t rely on your feet to provide the base of support. Your information has been successfully processed! This may look like more of a core exercise than a press, but trust me, it’s still an amazing upper-body strength builder. The one-arm dumbbell floor press is one of my favorite pushing exercises. This move also actively engages the core. This requires lots lots of leg, core, and off hand arm and lat work. What are your thoughts on executing this exercise in a half-crook lying position to enable improved neutral spine positions compared to supine? You’ll need to start with a substantially lighter weight than you’d use for regular dumbbell presses (I’d say 60% would be a good starting point), but your numbers will climb back up quickly as you get the hang of it. The link answered my question. Great exercise and a fantastic method of injecting some core training into what is typically considered an upper body movement! The one-arm dumbbell floor press is one of my favorite pushing exercises. I’m out of town for a few days, but fortunately, Ben Bruno was kind enough to write up this guest blog. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Nice. Single arm Dumbbell Floor Press is that different from the one, we discussed above. Written on March 12, 2012 at 2:53 am, by Eric Cressey. Just make sure to put padding on the floor around you first. Grab a dumbbell with an overhand grip and lie flat on your back. Grab a dumbbell with an overhand grip and lie flat on your back. Grab a dumbbell with an overhand grip and lie flat on your back. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Thanks for the article Ben. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Does it point to a specific weakness/imbalance? Talk about making the effort even more challenging. The one-arm floor press strengthens the chest, shoulders, and triceps while creating balance and stability on each side.