One-arm dumbbell floor press

A compound exercise for the chest and triceps, with help from the obliques, front delts. Equipment: dumbbells.

Orbit

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WorksChestTricepsObliquesFront delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Lie on the floor, knees bent, one dumbbell over the chest.
Lower until the upper arm touches the floor
Press up without rolling toward the weight

Muscles worked

One-arm dumbbell floor press: 3D figure mid-rep with the chest and triceps highlighted

Chest · main
Triceps · main
Obliques
Front delts

Equipment

Dumbbells

Alternatives

Exercises that train the same main muscles. See all one-arm dumbbell floor press alternatives.

One-arm incline push-upFlat bench
One-arm push-upNo equipment
Band-assisted dipResistance bands and Dip bars
Barbell floor pressBarbell and Squat rack
Close dumbbell pressDumbbells and Flat bench
Close-grip incline pressBarbell, Adjustable bench and Squat rack

More chest exercises

Barbell bench pressBarbell, Flat bench and Squat rack
Incline barbell pressBarbell, Adjustable bench and Squat rack
Dumbbell bench pressDumbbells and Flat bench
Incline dumbbell pressDumbbells and Adjustable bench
Dumbbell flyDumbbells and Flat bench
Machine chest pressChest press machine

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