Library / Chest
Neutral-Grip Dumbbell Floor Press
Dumbbell · Horizontal Push · Compound
ChestTriceps Anterior Deltoid Joint friendly
Default prescription & biomechanics
- Primary muscles
- Chest, Triceps
- Secondary muscles
- Anterior Deltoid
- Equipment
- Dumbbell
- Movement pattern
- Horizontal Push (Push force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Lie on the floor holding dumbbells with palms facing each other to spare the shoulders.
- Lower until the backs of your upper arms pause cleanly on the floor.
- Press straight up while keeping your shoulder blades tucked.
Joint & safety considerations
No specific joint contraindications are flagged for Neutral-Grip Dumbbell Floor Press. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Floor Press | Barbell swap | Barbell |
| Resistance Band Accommodating Push-Up | Bands swap | Bands |
| Single-Arm or Double Kettlebell Floor Press | Kettlebell swap | Kettlebell |
| Assisted Dip or Seated Dip Machine | Machine swap | Machine |
| Close-Grip Barbell Bench Press | Barbell swap | Barbell |
| Close-Grip Tricep Push-Up | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.