Library / Chest
Dumbbell Single Arm Floor Press
Dumbbell · Horizontal Push · Compound
Chest Anterior DeltoidTriceps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Chest
- Secondary muscles
- Anterior Deltoid, Triceps
- Equipment
- Dumbbell
- Movement pattern
- Horizontal Push (Push force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
Step-by-step coaching cues
- Lie flat on the bench, retract your scapulae, and hold the dumbbells over your chest with palms facing forward.
- Lower the dumbbells under strict control, feeling a deep, comfortable stretch across your pectoral fibres.
- Keep your elbows at roughly a 45-degree angle to your ribs to protect your shoulder joints.
- Press upward along a slight arch, bringing the dumbbells close together at the top without clashing them.
Joint & safety considerations
No specific joint contraindications are flagged for Dumbbell Single Arm 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 |
|---|---|---|
| Anchored Resistance Band Chest Press | Bands swap | Bands |
| Assisted Chest Dip Kneeling | Machine swap | Machine |
| Barbell Decline Bench Press | Barbell swap | Barbell |
| Barbell Floor Press | Barbell swap | Barbell |
| Barbell Pause Bench Press | Barbell swap | Barbell |
| Cable Bench Press | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.