Dumbbell Floor Press
Reps10 times
Calories burned103 kcal
LevelBeginner
Changing duration and load is available in our application
Lie on the floor. Bend your legs at the knees. Take dumbbells in your hands. The palms are directed towards each other. Perform a dumbbell press with your arms fully extended. When performing this movement, rotate the brushes 90 ° as shown in the figure. This exercise is designed for dumbbell presses with heavy weights, as it allows you to take the load off your shoulders and strain your triceps as much as possible.
How to perform the exercise
10 times
103 kcal
Control your movement and do not rush.
01
Starting position
Lie on the floor with your knees bent.
02
Grip
Hold the dumbbells with palms facing each other.
03
Press
Press the dumbbells up, fully straightening your arms.
04
Wrist rotation
At the top, rotate your wrists 90 degrees.
05
Return
Slowly return to the starting position.
Variants
Beginner
Use light dumbbells and control your elbows.
Middle
Work with moderate weight and fully straighten your arms at the top.
Professional
Increase weight and keep the return slow without lifting your shoulders off the floor.
Which muscles are working
Chest and triceps
Benefits of the exercise
Strength
Builds strength in the chest and triceps.
Simply
Reduces shoulder stress due to the limited range.
Balance
Teaches arm control without a bench.
Contraindications
Acute pain in the chest, shoulders or back.
Recent injuries to the shoulder, chest or wrists.
Medical prohibition of strength training.
Recommendations
Elbows
Keep your elbows under control and do not flare them too wide.
Tempo
Lower the dumbbells smoothly, without jerking.
Grip
Maintain a secure grip throughout the set.
