Dumbbell press lying on the floor is a rarer variation on the standard dumbbell bench press.
Application
Can be used in both bodybuilding and powerlifting. In the first option, it is used mainly for a variety of training or for lack of a bench.
In pure strength training, floor presses allow you to work out the “upper” part of the amplitude and improve the lockout in the bench press.
As in bench presses, the main working muscles are the pectorals, triceps and shoulders, but at the same time, due to the shortened amplitude, it is possible to use more working weight. The dumbbell bench press while lying on the floor has a rather powerful stress effect on the chest and triceps, while the load on the shoulders is reduced. Ligaments, tendons and arch support muscles are also well worked out, which are very important for building a powerful bench press.
Dumbbell Floor Press Technique
- Having decided on the working weight on dumbbells, we take the starting position on the floor;
- We take dumbbells between the legs with palms to each other, put them on our sides and then lean back. We unfold the dumbbells so that they form a horizontal line;
- While inhaling, we lower the dumbbells to the level until the elbows touch the floor;
- With a powerful effort on exhalation, we squeeze the dumbbells back to their original position, the amplitude of the bench press is straight;
Do not allow the dumbbells to touch at the top, this will disrupt the execution technique and efficiency..
Implementation options
- Dumbbell bench press lying on the floor with a neutral grip. In this variation, the arms with dumbbells are located on the sides of the body, and the dumbbells move up parallel to each other. This allows you to move most of the load on the triceps.
- Dumbbell bench press lying on the floor with a raised pelvis. If you lift the pelvis, as in the glute bridge exercise, then the emphasis of the load will shift to the lower chest.
Try different variations of the dumbbell floor press exercise, use them as an additional pressing exercise, perform after the main barbell press. Perhaps this exercise will be more effective compared to standard dumbbell bench presses.
Useful links
https://www.youtube.com/watch?v=_KwWsz38j6M
