Chest · Dumbbell
Dumbbell Squeeze Press on Floor
How to do the dumbbell squeeze press on floor, 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 together over your chest with palms facing each other. Keep the dumbbells squeezed firmly against one another and press up until your arms are extended, then lower under control until your upper arms touch the floor. Maintain the inward squeeze through every rep.
- 1Squeeze the dumbbells together hard to fire the inner chest
- 2Feel your pecs and triceps drive the press through a short range
- 3Keep your shoulder blades pulled back and down for a stable base
Common mistakes
- Don't let the dumbbells separate at any point
- Avoid flaring your elbows wide or arching your lower back
- Don't bounce your elbows off the floor to start the press
Muscles worked
The dumbbell squeeze press on floor 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
- Internal RotatorsMinor
Kovo programs the dumbbell squeeze press on floor 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.