Floor Press (Dumbbell)
Trains the chest. You need a dumbbell. One of our free programs uses it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Floor Press (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×10–12the shape they run most (1 session)
2:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Dumbbell Only Full Body | Full Body A | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Floor Press (Dumbbell) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Floor Press (Dumbbell) trains
Technique
How to do the Floor Press (Dumbbell)
- Lie on your back on the floor with your knees bent and feet flat. Hold a dumbbell in each hand with your upper arms resting on the floor, elbows bent at 90 degrees, and palms facing forward.
- Press both dumbbells upward until your arms are fully extended above your chest.
- Lower the dumbbells back down with control until your upper arms lightly touch the floor.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Let your upper arms settle gently on the floor between reps; do not bounce your elbows.
- Keep your wrists straight and aligned with your forearms throughout the press.
- Exhale as you press the dumbbells up and inhale as you lower them.
- Keep your lower back in a neutral position against the floor.
Substitutes
Swap Floor Press (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Floor Press (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.