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Lesson 04 · Intermediate
Dumbbell floor press
Form cues
- Set upper arms around 45 degrees from the ribs.
- Keep wrists stacked over elbows.
- Press smoothly, then lower with control.
Common mistakes
- Flaring elbows straight out.
- Bouncing the arms off the floor.
- Letting wrists bend back.
Intermediate adjustment
Regression: press one weight at a time or use a lighter pair. Progression: move to a stable bench press only when the shoulder position remains steady.
Captions included with approved video
Transcript preview
A full time-coded transcript will publish with the approved demonstration video. Until then, use the written form cues and adjustment above.
Voiceover cues
- Set your arms on a comfortable diagonal and brace gently through your ribs.
- Press the weights up until your elbows are straight but not forced.
- Lower slowly until your upper arms touch the floor.