Dumbbell Floor Press

Explore dumbbell floor press in 3D. Focus: Pectoralis major, Triceps, Anterior deltoid.

Dumbbells · Mat

Setup

Lie on the mat with knees bent and feet planted. Brace the abdomen and keep the shoulders stable.

Exercise guide

1. Controlled return

   Bend the elbows slowly and return the weight or handles while keeping shoulders and wrists stable.

2. Settle and stabilize

   Let the upper arms touch the mat gently; do not bounce or strike the floor.

3. Working phase

   Press smoothly along the shown path, extending the elbows without shrugging or lifting the hips.

4. Controlled hold

   Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid momentum, shrugging, arching the lower back or losing control on the return.

Colors show roles, not measured activation; white areas may also stabilize.