Dumbbell Floor Press
Category: Supplemental
Muscles Targeted: Chest, shoulders and triceps
This one is a winner for many reasons:
It is a great lockout builder for the bench press.
It is great for those who have shoulder problems because of the limited range of motion and full shoulder stability (the floor is wider than a bench).
It is great for developing starting strength because of the pause and release at the bottom. You go from a static to dynamic contraction.
It is a great chest builder because most the work is done in the pec building zone of the dumbbell press.
The best way to do this is to sit on the floor with the dumbbells beside your legs. Hike each bell up so each is sitting vertical on each quad. Pull them close to your torso and then lean back. If done correctly the bells will fall into the perfect bottom position.
At this point press the dumbbells up and then lower. At the bottom you have several options depending on your training needs. You can either pause or use a soft touch.