Pushcompound
DUMBBELL FLOOR PRESS
Custom Training: Dumbbell Floor Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.
HOW TO PERFORM
- 1
Lie on the floor with bent knees; pause gently when the upper arms touch the floor.
- 2
Press the handles or weights forward above the chest without lifting the shoulders.
- 3
Return slowly until the upper arms reach a comfortable depth.
THE STANDARD
Custom Training: Dumbbell Floor Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.
COACHING CUES
Keep wrists stacked over the elbows and the torso stable.
COMMON MISTAKES
Bouncing at the bottom or lifting the shoulders away from the support.
300WOD STANDARDS
Foundation
Hoplite
Elite
Spartan
CUSTOM TRAINING ONLY
EQUIPMENT
Dumbbell