Start
End
TricepsIntermediateDumbbell
Dumbbell Floor Press
برس أرضي بالدمبل
Target Muscles
TricepsChestShoulders
Blue = primary · Gray = secondary
Want a personalized workout plan based on your level and goals?
Get a personalized plan ›How to perform
- 1
Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- 2
Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
- 3
Pause at the bottom, and then bring the weight together at the top by extending through the elbows.
Important tips
Lock out fully without hyperextending the elbow.
Keep your wrists neutral and steady.
Feel the triceps work — not the shoulders carry.
