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Triceps

Dumbbell Floor Press

Dumbbell Floor Press (Start)Dumbbell Floor Press (End)
LevelIntermediateEquipmentDumbbellMechanicCompoundForcePush

A press performed while lying on the floor, where your upper arms stop at the ground, putting extra focus on the triceps and lockout.

Powerlifting
Primary musclesTriceps
Secondary musclesChestShoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked10 %
Effort during a set6.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie on your back on the floor with your knees bent and feet flat.
  2. 2Hold a dumbbell in each hand and bring them to chest height with your elbows resting on the floor.
  3. 3Press the dumbbells up so your arms are straight above your chest.

How to perform

  1. 1Lower the dumbbells slowly until your upper arms lightly touch the floor.
  2. 2Pause briefly without relaxing your shoulders.
  3. 3Press the dumbbells back up until your arms are fully straight.
  4. 4Keep your wrists straight and your forearms vertical throughout.

Alternatives

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More with Dumbbell

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Stretches for Triceps

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