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Exercise handout — move better, feel better.
Floor Press
Chest press while lying on floor. Limits range of motion which is easier on shoulders.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
No equipment? Try: Barbell
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 down / 1 pause / 2 up
Tempo
Step-by-Step Guide
Set up
- Lie on your back on the floor
- Knees bent, feet flat
- Hold dumbbells over chest with straight arms
Step 1 of 4
Lower dumbbells until elbows gently touch floor
Step 2 of 4
Pause briefly
Step 3 of 4
Press dumbbells back up to start
Step 4 of 4
Repeat
Breathing
- Breathe in as you lower
- Breathe out as you press
Form Cues
- Let elbows touch floor briefly
- Don't bounce off floor
- Press straight up
- Keep wrists straight
Common Mistakes to Avoid
- Bouncing elbows off floor
- Flaring elbows too wide
- Not touching floor
- Arching back
Safety Information
Easier on shoulders than bench press. Good option for shoulder issues.
Progressions
Increase weight or move to bench press
Regressions
Use lighter weight
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.