ExerciseGIF

Exercises / Floor chest press

Floor chest press GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • ChestMusculus pectoralis major
  • Front shouldersMusculus deltoideus, pars clavicularis
  • ShouldersMusculus deltoideus
  • TricepsMusculus triceps brachii
Equipment
Dumbbells
Level
intermediate
Loop
One repetition, 3.7 seconds

Get this animation

Part of the chest press pack, all 8 chest press variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the chest press pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/floor-chest-press \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a floor chest press

  1. Lie on your back with knees bent and feet flat on the floor for stability
  2. Hold dumbbells with an overhand grip, arms extended above your chest with a slight bend in your elbows
  3. Slowly lower the dumbbells out to the sides in a wide arc until your upper arms gently touch the floor
  4. Pause briefly when your arms reach the floor, feeling a stretch in your chest
  5. Press the dumbbells back up along the same arc path, squeezing your chest muscles at the top
  6. Maintain control throughout the entire range of motion, avoiding bouncing off the floor

Form tips

  • Keep your core engaged and maintain a neutral spine throughout the movement
  • The floor acts as a natural safety stop, preventing overstretching of the shoulder joint
  • Focus on squeezing your chest muscles rather than just moving the weight
  • Use a controlled tempo with a 2-3 second lowering phase for maximum muscle engagement
  • Start with lighter weights than you would use for bench press since the floor limits your range of motion

Works similar muscles