Dumbbell Feet Elevated Floor Press
A dumbbell horizontal push performed from the floor with feet elevated on a box that targets the chest and triceps. This setup flattens the lumbar spine, reducing lower back strain while building upper body strength.
About Exercise
Equipment
Dumbbells, Plyometric Box
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Lower Chest
Triceps
8/10Long Head, Lateral Head, Medial Head
Shoulders
6/10Anterior Delts
Abs
4/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back on the floor with heels resting on a plyometric box or bench, knees bent at 90 degrees. Hold a dumbbell in each hand above your chest with arms extended.
- Lower the dumbbells under control until your triceps gently touch the floor.
- Pause briefly with elbows at a 45-degree angle relative to your torso.
- Press the weights back up to the starting position.
- Squeeze your chest at the top without locking elbows aggressively.
Coaching Tips
Form Cues
- Keep lower back flat
- Elbows 45 degrees
- Control the descent
- Squeeze pecs
Breathing
Inhale as you lower the weights; exhale forcefully as you press up.
Tempo
3-1-1
Range of Motion
Lower until upper arms contact the floor; press until arms are fully extended.
Safety
Safety Notes
- Ensure the box is stable before starting
- Do not drop weights sideways
- Stop if you feel sharp shoulder pain
Spotting
Spotter should stand at the head and assist with the lift-off or racking if necessary.
Common Mistakes
- Bouncing elbows off floor
- Arching lower back
- Flaring elbows too wide
- Letting knees fall outward
When to Avoid
- Acute shoulder impingement
- Lower back injuries
Flexibility Needed
- Adequate shoulder flexion
- Hip and ankle mobility for foot elevation
Build Up First
- Master basic dumbbell bench press form
- Core stability competency
Also known as
Dumbbell Floor Press with Legs Up, Box Supported Dumbbell Floor Press, Supine Dumbbell Floor Press with Elevated Feet
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