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Chest · Dumbbell
Dumbbell Single Arm Floor Press
Dumbbell Single Arm Floor Press is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Dumbbell Single Arm Floor Press
- Begin by lying flat on your back on the floor with your knees bent and feet flat on the floor. Hold a dumbbell in your right hand with your arm bent and your elbow touching the floor, at a 45-degree angle from your body.
- Press the dumbbell up by extending your arm until it is fully straightened towards the ceiling.
- Lower the dumbbell back down with control, bringing your elbow back to a few inches off the floor.
- Complete the desired number of repetitions with the right arm, then switch to the left arm and repeat the movement.
Form tips
- Maintain a neutral wrist position throughout the movement.
- Exhale as you press the dumbbell up and inhale as you lower it.
- Ensure your non-working arm is firm on the floor for support.
Dumbbell Single Arm Floor Press alternatives
More pectorals exercises
Dumbbell Single Arm Floor Press FAQ
What muscles does Dumbbell Single Arm Floor Press work?
Dumbbell Single Arm Floor Press mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Dumbbell Single Arm Floor Press?
You need a dumbbell.
How many sets and reps of Dumbbell Single Arm Floor Press should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Single Arm Floor Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell Single Arm Floor 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 Single Arm Floor Press?
Other exercises for the pectorals include Floor Cable Resistance Band Press, Barbell Floor Chest Press, Hammer Strength Mts Iso-Lateral Decline Press Single Arm and Band Cross Body One Arm Chest Press.
For developers
Use Dumbbell Single Arm Floor 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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