Tall Kneeling Medicine Ball Chest Pass Exercise - How To Video & Tips
Try this exercise
Chest
Dumbbells
Beginner
Push
Triceps, Shoulders
The dumbbell floor press builds chest strength and size while being easier on your shoulders than bench press. Perfect for home workouts or when benches aren't available.
1. Lie flat on the floor with knees bent, feet flat on ground. Hold dumbbells with arms extended above your chest. 2. Lower the dumbbells slowly until your upper arms touch the floor. Keep your elbows at about 45 degrees from your body. 3. Pause briefly when your arms hit the floor. This is the key difference of the dumbbell floor press - the floor stops your range of motion. 4. Press the dumbbells back up powerfully, focusing on squeezing your chest muscles. Don't let the weights drift apart. 5. Complete your reps with control. The dumbbell floor press should feel stable throughout since you're supported by the ground.
• Keep your core tight and lower back flat against the floor during the entire dumbbell floor press movement • Don't bounce your elbows off the floor - pause and control the weight when your arms touch down • Focus on the dumbbell floor press chest squeeze at the top of each rep for maximum muscle activation • Keep your wrists straight and grip the dumbbells firmly to maintain control throughout the lift
• Letting elbows flare too wide during the dumbbell floor press puts stress on shoulders and reduces chest activation • Rushing the movement instead of controlling the weight down and pausing when arms hit the floor • Arching your back off the floor during the dumbbell floor press instead of keeping your core engaged and spine neutral
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your chest 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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