Floor Press (Dumbbell)
Also called Dumbbell Floor Press, DB Floor Press
How to do it
Lie on the floor with your knees bent and a dumbbell in each hand at chest level. Press both bells to full lockout over your shoulders, then lower them under control until the backs of your upper arms gently touch the floor. Pause without relaxing and keep your ribs down as you press again.
Setup
Sit the dumbbells on the thighs, roll carefully to the floor, and position one bell over each shoulder. Plant both feet, keep ribs down, use neutral or slightly angled wrists, and stack each elbow beneath its bell.
Where you should feel it
Across the chest and triceps as both bells press upward, with the front delts assisting while the core controls the ribs and the forearms stabilize each independent load. Touch the upper arms down gently.
When to use it
Use for bilateral chest and triceps hypertrophy with independent loading, a shoulder-limited bottom range, and simple bailout. Controlled sets of 6-15 reps work well.