FlexFloor Press
Muscles worked
- Pectoralis Major (Sternal Head)
- Triceps Brachii
- Anterior Deltoid
- CategoryPush
- Default target4 sets × 8–12 reps per side
- EquipmentDumbbells
- Movement patternHorizontal Push
- Training stylesStrength, Hypertrophy
- LevelBeginner-friendly
Technique
Setup
Lie flat on the floor with your knees bent and feet flat. Hold dumbbells directly above your chest.
Movement
Lower the weights until your elbows lightly touch the floor, then press them back to the starting position.
Form Tip
The floor acts as a hard stop, limiting the range of motion and focusing the effort on the triceps and the 'lockout' phase of the press.
Increase Difficulty
Add a 2-second pause with elbows on the floor to eliminate momentum.
Decrease Difficulty
Use lighter weights or perform with one arm at a time.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.