DB Floor Press
How-To Guide & Brutal Variations
The best chest exercise when you have no bench.
Builds explosive pressing power and massive triceps. Perfect for garage Spartans who refuse to skip chest day.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| DB Floor Press | 4 | 6–8 | Standard Push-Ups | Knee Push-Ups | 1.5-Rep DB Floor Press |
DB Floor Press – Primary Instructions
- Lie on back, knees bent, feet flat. Hold dumbbells above chest.
- Lower until upper arms gently touch floor — elbows at 45°.
- Press explosively to lockout, squeeze chest hard.
- Pause 1 sec at bottom, explode up again.
- 4 sets of 6–8 reps.
If too hard right now: Use knee push-ups or very light dumbbells (10–20 lb).
Spartan Mode: 1.5 reps (lower, half up, full lower, explode up = 1 rep) + drop set to failure.
Pro Tip: Want max range? Use these push-up handles — turns floor press into deficit press.
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