alternating floor press

Description:

The alternating floor press is a variation of the dumbbell press that targets your chest, shoulders, and triceps. You perform this exercise by pressing the dumbbells one at a time to improve unilateral strength and address muscle imbalances. Lying on the floor limits the range of motion, which can protect the shoulders.

How to Perform the Exercise:

• 1. Lie flat on your back with a dumbbell in each hand, your knees bent, and your feeet flat on the floor
• 2. Fully extend the arms with the dumbbells above your chest and your palms facing forward
• 3. Lower the right dumbbell slowly until your upper arm touches the floor
• 4. Keep your elbows at a 45 degree angle to your torso
• 5. Press the right dumbbell back to the starting position while lowering the left dumbbell simultaneously
• 6. Continue to alternate between each arm until the desired number of reps.

Body Part Used:

Chest

Equipment Required:

dumbbells

Primary Muscles Used:

pectoralis major

Secondary Muscles Used:

triceps, anterior deltoids

Alternate Exercises:

single-arm floor press, dumbbell bench press, barbell floor press, barbell bench press, kettlebell floor press, kettlebell press

Form Tips:

keep the elbows at a 45 degree angle to protect your shoulders and engage your chest, use a slow and controlled tempo, squeeze your chest at the top and prevent locking your elbows out, ensure you keep your core engaged, don't over arch your back

Common Mistakes When Performning:

flaring out the elbows, using momentum to push the dumbbells, arching the back excessively, limiting your range of motion