This workout combines cardio and weight-lifting drills for serious body-sculpting results. This may look like more of a core exercise than a press, but trust me, it’s still an amazing upper-body strength builder. I enjoy Ben’s writing – particularly his ability to constantly innovate – and I’m sure you will, too. It’s a great exercise because it’s self-limiting and reflexively teaches you how to create total body tension—no cueing needed. As such, you have to be cognizant of that and squeeze your glutes and brace your core to prevent that from happening since you can’t rely on your feet to provide the base of support. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Does it point to a specific weakness/imbalance? The floor press, which can be done with barbells, kettlebells, and dumbbells is a partial range of motion bench pressing variation that … Hi, what would it mean if this exercise caused me pain in my shoulder? Grip the dumbbell with the other hand, but use both to get to the lockout position. Be sure to pause at the bottom of the lift, negating the stretch reflex. Extend arm holding dumbbell outward, bringing elbow to a 90-degree position, triceps resting on floor, holding dumbbell above your chest. While it's ostensibly an upper body exercise for the chest, shoulders, and triceps, try it and you'll quickly realize that it's a full-body exercise that requires total body tension to maintain a stable base of support. Extend arm holding dumbbell outward, bringing elbow to a 90-degree position, triceps resting on floor, holding dumbbell above your chest. Start with your legs wider and move them closer together as you feel more comfortable. Ben Bruno publishes a free daily blog at www.BenBruno.com. Your information has been successfully processed! Thanks for the article Ben. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Common sense tells us that the one arm dumbbell bench press is an upper body exercise (duh! Thanks! Similarly, you can start with the non-working arm resting at the floor at first to give some additional stability, but work towards placing your hand over your abdomen as you improve. 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Anthony Mychal posted an entire article on this exercise in October http://www.t-nation.com/free_online_article/most_recent/dumbbell_floor_presses_for_strength_size_and_health. After finishing the set for one arm, return the dumbbell to the chest. They don’t just help to provide a little bit of leg drive; more importantly, they help to create a stable base so you don’t tip clear off the bench. Fully extended free arm, planting palm flat on floor. Just make sure to put padding on the floor around you first. Anthony Mychal demonstrates how to safely get the DB into position and back down. Try doing a set with your feet in the air and you’ll see exactly what I mean. Category Blog | Tags: Ben Bruno, Deadlift, deadlift technique, Deadlifts, How to Deadlift, Shoulder Health, Shoulder Pain, Strength Exercises. You’ll find there’s a tendency for your torso to want to rotate towards the arm pressing the weight and for the contralateral leg to want to shoot up off the floor as the weight gets heavier or you get further into a set. Grab a dumbbell with an overhand grip and lie flat on your back. © 2020 Cressey Training Systems, LLC Privacy Policy | Terms of use To mimic this effect in a safer fashion, try one arm dumbbell floor presses with your legs straight. To mimic this effect in a safer fashion, try one arm dumbbell floor presses with your legs straight. Talk about making the effort even more challenging. It’s also a nice shoulder-friendly alternative for people who might experience pain with full range of motion dumbbell pressing, or for people with lower-body injuries that won’t allow them to push through their feet. This may look like more of a core exercise than a press, but trust me, it’s still an amazing upper-body strength builder. ), but if you’ve ever done them with considerable loads, then you know that the legs aren’t just passive players in the mix. What are your thoughts on executing this exercise in a half-crook lying position to enable improved neutral spine positions compared to supine? I’m out of town for a few days, but fortunately, Ben Bruno was kind enough to write up this guest blog. Thanks guys. Exhale and brace core while pressing the weight toward ceiling. Once both hands complete a set, return the dumbbell to the floor by reversing either setup. Grab a dumbbell with an overhand grip and lie flat on your back. Bend knees with feet firmly planted on floor. Is there a way to safely get a heavy DB into position (and back down) by yourself. Single Arm Dumbbell Floor Press. While it's ostensibly an upper body exercise for the chest, shoulders, and triceps, try it and you'll quickly realize that it's a full-body exercise that requires total body tension to maintain a stable base of support. Don’t believe me? Single arm Dumbbell Floor Press is that different from the one, we discussed above. Design by DAYO, *I hate spam too, only the best for my subscribers, Strength Exercise of the Week: 1-arm Dumbbell Floor Press, I will never spam you or share your email, http://www.t-nation.com/free_online_article/most_recent/dumbbell_floor_presses_for_strength_size_and_health, Avoid the most common deadlifting mistakes. The one-arm floor press strengthens the chest, shoulders, and triceps while creating balance and stability on each side. Fully extended free arm, planting palm flat on floor. Thank you for signing up. This move also actively engages the core. Be sure to drive shoulder blades into the ground to power the press. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Exemplify a single-arm dumbbell floor press with your legs straight and lifted slightly off the floor to enhance the demand on the core. Nice. The one-arm dumbbell floor press is one of my favorite pushing exercises. Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift! Grab a dumbbell with an overhand grip and lie flat on your back. You’ll find there’s a tendency for your torso to want to rotate towards the arm pressing the weight and for the contralateral leg to want to shoot up off the floor as the weight gets heavier or you get further into a set. The link answered my question. Extend arm holding dumbbell outward, bringing elbow to a 90-degree position, triceps resting on floor, holding dumbbell above your chest. It’s just how it sounds, an athlete lying on the floor with a dumbbell in one hand, while the other is in a rested position. I don’t do any more barbell bench work and almost all the db bench off a bench with half my body off the bench. All rights reserved. To mimic this effect in a safer fashion, try one arm dumbbell floor presses with your legs straight. The one-arm dumbbell floor press is one of my favorite pushing exercises. This requires lots lots of leg, core, and off hand arm and lat work. You’ll need to start with a substantially lighter weight than you’d use for regular dumbbell presses (I’d say 60% would be a good starting point), but your numbers will climb back up quickly as you get the hang of it. Written on March 12, 2012 at 2:53 am, by Eric Cressey. Great exercise and a fantastic method of injecting some core training into what is typically considered an upper body movement! You’ll find there’s a tendency for your torso to want to rotate towards the arm pressing the weight and for the contralateral leg to want to shoot up off the floor as the weight gets heavier or you get further into a set. Bend knees with feet firmly planted on floor. The link that Craig posted above you demonstrates how to create total body tension—no needed. Pressing the weight toward ceiling on executing this exercise caused me pain in my shoulder to starting position switch... An overhand grip and lie flat on floor shoulders, and triceps while balance! The one-arm dumbbell floor presses with your legs straight for inspiration, workout ideas and! Press variations creating balance and stability on each side on for inspiration, workout ideas, and triceps while balance. Straight and lifted slightly off the floor around you first what are your thoughts on executing this caused... Grab a dumbbell with an overhand grip and lie flat on floor, holding outward... Demand on the floor to enhance the demand on the core receive a four-part video series how. 'Re crushing on for inspiration, workout ideas, and motivation to a 90-degree position triceps. 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