Like the standard dumbbell bench press, focus on tucking the elbows at the start. Dumbbell Chest Fly . This dumbbell chest press variation places your body in a declined position, which emphasizes your lower chest. Dumbbell floor presses are much like their traditional bench pressing brethren. Decline Dumbbell Floor Press Variation. The floor press you’ve come to know and love, but performed with dumbbells instead of a barbell. Dumbbell floor press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. The “dead stop” dumbbell Floor Press is a progression to the dumbbell Floor Press. The dumbbell floor press is the most suitable upper body mass-builder for those with a history of shoulder issues such as myself. During certain periods of time I can do traditional dumbbell chest presses without any issue, but the floor press is my go-to move when my shoulder is feeling bad. The big benefits you get from using dumbbells versus barbells include: More balanced loading between limbs, A non-fixed bar path, and; Potentially less shoulder range of motion (when using a neutral grip). The floor bench press is exactly what you think it is – the bench press while on the floor (basically the reverse motion of a push-up) – but it is so much more than that. While most bodybuilders and strength athletes today will use the bench press for the majority of chest training, the floor press … Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. With one dumbbell in each hand, rest one on each thigh and press your shoulders and heels into the mat. Exhale to lift your hips off the floor and squeeze your glutes like crazy at the top. 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