One move
Dumbbell Floor Press
How to read ahead. Do to go one move at a time.
Lie on your back with knees bent. Press the dumbbells up from your chest until the arms are long, then lower with control until the upper arms rest on the floor.
Option. Couch start: light bells or filled water bottles, palms facing each other, and a one-breath rest each time the upper arms touch down. Next: three-second lower, then a smooth press. Turn the palms forward only if the shoulders stay quiet. No dumbbells: Incline Push-Ups, Wall Push-Ups, or Band Chest Press. Iron pumper: heavier bells, a dead-stop pause on the floor (arms relax, grip stays firm, then press), a one-arm floor press for anti-rotation, or Dumbbell Bench Press for more range once the floor version feels quiet. End the set with a clean rep or two left. Stop if the front of the shoulder pinches, an elbow aches, or the bells drift back over your face.
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1
Lie on your back with knees bent and feet flat. Hold the dumbbells above your chest, palms facing each other or turned slightly forward.
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2
Set the shoulder blades gently back into the floor. Keep the ribs down and a natural curve in the low back.
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3
Lower the bells slowly. Let the elbows travel out at about 45 degrees from your body, not straight out to the sides.
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4
Let the upper arms touch the floor. Wrists stay stacked over the elbows.
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5
Press the bells back up over the chest until the arms are long. Soft lockout.
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6
Breathe in as you lower, out as you press.