Chest · Dumbbell
Dumbbell Alternating Floor Press
How to do the dumbbell alternating floor press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on your back on the floor with a dumbbell in each hand pressed over your chest. Lower one dumbbell until your upper arm lightly touches the floor, press it back up, then repeat with the other arm while the resting arm stays locked out overhead.
- 1Chest and triceps of the working arm driving through a shortened range
- 2The resting arm staying locked out and stable overhead
- 3Shoulder blades pulled back and down to stay grounded
Common mistakes
- Letting your elbow flare too wide or bounce off the floor
- Arching your lower back or letting your wrists bend
- Twisting toward the working side; keep your hips and torso square
Muscles worked
The dumbbell alternating floor press mainly works the mid chest and triceps, with the upper chest, lower chest, obliques, and front delts assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- ObliquesSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the dumbbell alternating floor press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.