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Chest · Dumbbell
Dumbbell Lying on Floor Chest Press
Dumbbell Lying on Floor Chest Press is a beginner compound strength exercise that works the pectorals (chest), with the triceps and front shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest
Secondary muscles
- Triceps
- Front Shoulders
How to do Dumbbell Lying on Floor Chest Press
- Lie on your back on the floor with knees bent, holding a dumbbell in each hand above your chest.
- Lower the dumbbells until your upper arms touch the floor, elbows at about 45 degrees.
- Pause briefly.
- Press the dumbbells back up and repeat.
Form tips
- The floor limits the range, which is easier on the shoulders.
- Don't bounce your elbows off the floor.
Dumbbell Lying on Floor Chest Press alternatives
More pectorals exercises
Dumbbell Lying on Floor Chest Press FAQ
What muscles does Dumbbell Lying on Floor Chest Press work?
Dumbbell Lying on Floor Chest Press mainly works the pectorals in the chest. The triceps and front shoulders work as secondary muscles.
What equipment do you need for Dumbbell Lying on Floor Chest Press?
You need a dumbbell.
How many sets and reps of Dumbbell Lying on Floor Chest Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Lying on Floor Chest Press good for beginners?
Yes. Dumbbell Lying on Floor Chest Press is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Dumbbell Lying on Floor Chest Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Lying on Floor Chest Press?
Other exercises for the pectorals include Barbell Floor Chest Press, Chest Press Machine, Barbell Smith Chest Press and Floor Cable Resistance Band Press.
For developers
Use Dumbbell Lying on Floor Chest Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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