Dumbbells On The Floor

Push your shoulder blades into the floor and pull them down and back.

Dumbbells on the floor.

Grab dumbbells with an overhand grip and lie flat on your back. Set of 2 dumbbells flat bench. Bend your elbows so your weights stack over your wrists then bring your elbows to a 45. Place your feet firmly on the floor on either side of the bench.

Utilizing the floor removes potential strain places on the shoulder joint. Since this movement doesn t allow the arms to go past parallel to the body because the floor is in the way it helps them break through sticking points if they are struggling with the top portion of the bench press movement. The dumbbell floor press is a shoulder friendly upper body pressing exercise that strengthens the chest shoulders and arms. Instead of pressing with two dumbbells the unilateral incline dumbbell bench press will have you holding and pressing one dumbbell at a time.

The floor press isn t an excuse to skip out on the good eccentric contractions. This is a fantastic core exercise and is often used for overcoming a lagging side correcting dominance. Dumbbell floor press variations. Dumbbell floor press.

Lie on your back holding your dumbbells and bring the soles of your feet to the floor knees pointing up. Dumbbell floor press powerlifters will traditionally use the floor press to break through plateaus on their bench press. It s not just a good chest exercise it s also easy on your shoulder joints. Bend knees with feet firmly planted on floor.

Lie flat on your back on a flat incline bench. Slowly lower the dumbbells or barbell letting your elbows touch the ground softly. Lie on the floor with two dumbbells above your shoulders arms 15 degrees shy of full extension with palms facing lower the weights in an arching motion. I learned it from bodybuilding legend bill pearl.

How to do it. This exercise is the at home alternative to the bench press.