Chest · Dumbbell
Dumbbell Lying on Floor Chest Press
How to do the dumbbell lying on floor chest 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 flat on the floor with a dumbbell in each hand, elbows bent and resting lightly on the ground. Press the dumbbells straight up until your arms are extended over your chest, then lower until your upper arms touch the floor and press again. The floor naturally limits your range and protects your shoulders.
- 1Feel your chest and triceps drive the dumbbells up
- 2Keep your shoulder blades pinned and back flat on the floor
- 3Squeeze your chest as the dumbbells meet at the top
Common mistakes
- Do not bounce your elbows off the floor to get momentum
- Avoid locking your elbows hard at the top
- Do not let the dumbbells drift toward your head; press straight up
Muscles worked
The dumbbell lying on floor chest press mainly works the mid chest and triceps, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the dumbbell lying on floor chest 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.