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Dumbbell Floor Press

If you don’t know about floor press, then you definitely will want to try after this. Floor press is the ultimate only upper body strength exercise variation. It only targets the muscles that you need to avoiding unnecessary stress on other joints and muscles. Dumbbell floor press is just another variation of floor press that involves dumbbells rather than barbell or kettle bells.

dumbbell floor press

Floor Press

Floor press is ultimate upper body exercise that doesn’t stresses the shoulder joints much. You have wider base to support your back and the movement is strict so you focus on some portion of press. The origination of barbell bench press can be taken from floor press alone. Back in the days, lifters used to perform some strict floor presses to improve the strength and for hypertrophy. As bench press popularity increased, floor press got lost somewhere.

Dumbbell Floor Press Benefits

Dumbbell floor press is a easier variation of barbell floor press. You have the freedom of movement and better mind-muscle connection. Though it doesn’t sounds much, but the benefits are worth trying the workout atleast once.

    • Strictly upper body movement with less strain on shoulder
    • Massive room for progressive overload
    • No leg drive involved, putting max focus on chest, triceps and delts
    • Can include in any workout program for mass, toning, bulking, cutting etc
    • With dumbbell, it is easier to do single or both arms variation focusing on weaker side
    • Acts as building block for your huge bench press numbers

Why Dumbbell Floor Press?

There are many reasons apart from the benefits of floor press. You are getting maximum output over the amount of input you are feeding. Whether your training for hypertrophy or strength, you can always adjust floor press in your schedule.

dumbbell floor press

Huge arms:

Floor press allows you to overload the bar. It requires powerful extension of the elbow putting tension onto the triceps to huge extent. For bigger triceps, overloading them is the best bet. With that much of overload, you are sure to have huge arms.

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Improved control and lockout:

Dumbbell floor press improves your lockout and allows controlled negative of the press. As the range of motion in floor press is limited, you have better lockout in the middle portion that you lack in bench press.

Upper Body Strength:

As there is no leg drive to support your press, you intend to improve your upper body strength. It is your pure upper body strength that allows you to push through the sets. With overload purely focused on chest, triceps and shoulder, you are sure to have improved upper body strength.

dumbbell floor press

Easier on Shoulder:

With longer range of motion in bench press, the scapula movement is high hence putting more strain on the shoulder joint and causing impingement in shoulder. Floor press decreases the travel distance of the shoulder keeping it in the proper range of motion and allowing you to focus on lift. Hence, you have healthier and stronger shoulder to live with.

Steps to Perform Dumbbell Floor Press

This step applies to other variation on floor press as well.

    1. Position yourself below the bar on the floor. Lying under the bar with bar right above your eyes suits most of the lifters.
    2. For barbell, take slightly outside the shoulder width apart grip. Line yourself up with dumbbells and push yourself down to have stable base.
    3. Keep your foot flat on the ground to neglect the leg drive.
    4. With you being in position, ask your spotter to help you with the lift off.
    5. Begin the movement by lowering the bar just till your triceps tend to touch the floor.
    6. Tuck your elbows in at about 45 degrees from torso.
    7. Live your ego aside and take weight that you can control. Slowly lower the weight, pause at the bottom and blast off.


Dumbbell floor press is an awesome exercise variation that ticks all your boxes. Just follow the steps and check for yourself. You will definitely find the floor press safer to perform than regular bench press. Find details on t-nation website as well. You can easily load weights and find yourself stronger as well.


Warm Up Exercises

The only important thing in your whole workout session is correct form and proper warm up exercises. By not warming up your muscles properly, you run a great risk of injuring yourself. While working out, you have very thin margin for mistake, a slight twist in joint can severely damage your joints and might even end your career on spot. Injury is a curse in bodybuilding or any other sports. And in normal life as well, it messes up your schedule. Here in this post, we will discuss some easy yet effective warm up exercises. You will also learn some basic yet important stretches to perform.

Warm Up and Workout

If you own any vehicle, you probably know how crucial it is to warm the engine. Our body is no different than the engine. While you are at rest, your muscles are at rest, any sudden movement can shock the muscle and cause muscle tear. It is better to loosen the muscle first to prepare it for beating later.

There are few major joints and muscles that needs to be warmed up properly before workout. Joints like shoulder, pelvis region, elbow, knee, etc. needs warming up. These joints are very important and needs proper care. While these joints move freely, your muscles can work at full strength.

Few Warm up Exercises

Some dynamic stretches and some dynamic movements will warm you up pretty quickly with much less effort. Bodybuilders generally perform some stretches and perform light exercise movements in their first few sets to warm their muscles. This as well is very effective way to start up the workout session.

Shoulder Warm Up

Shoulder is the most important joint in upper body. If you screw your shoulder joint, you are likely to get useless from upper body. Some of the warm up exercises are as follows:

Warm Up Exercises

    • Arm Circles:
      Perform this exercise by rotating your arms in circle, clockwise followed by anti-clockwise movement.
    • Shoulder Band Dislocation:
      Hold your arms straight and far apart, pulling on the bands. Raise your arms up and behind your body and bring it back front. It increases the mobility of your shoulder.
    • Cross-body Shoulder Stretch:
      With your arms stretched to the opposite side, hold the stretch with another arm. Applying the stretch in different directions, loosen your different heads of your shoulder.

Glutes Warm Up

Your glutes or hip muscles are one of the bigger muscles in the body. To ensure the good health of your lower body, the mobility in your glutes is very important. Some of the warm up exercises of glutes are:

    • Body Weight Squat:
      With body weight squat, you can go lower in the squat and hold the stretch in your quads, glutes for long. Perform few of these to prepare for the big lift.
    • Glutes Kick Back:
      Work glutes from different angles through glutes kickback. A straight kickback behind will work one muscles while to the side will work another. Perform this from different angles to target overall glutes.
    • Touch Toes:
      Touch toes is one movement that gives you an idea of your hip mobility. With your legs straight(no bend at knees), try touching your toes. You will feel stretch in your hamstrings immediately.

Ankle Warm Up

Ankle warm up is important as well. As there are many small bones in your feet connected to ankle, it is very important that you have healthy ankle to plant yourself on to the ground. Few ankle warm up exercises as follows:

Warm Up Exercises

    • Ankle Circles:
      You can perform this exercise either standing, sitting or in any other position. Bring your leg straight in front of you and perform circle motion with you feet moving from ankle. Do it in clockwise as well as anti-clockwise movement.
    • Ankle Stretch:
      Sit on floor with your feet in front of you. Reach for your toes and pull them towards yourself. You will fee stretch in back of you heel. Then push the toes away from you. This will ensure the mobility of your ankle and help you from spraining it.

Warm Up Exercises

Wrist Warm Up

Wrist strength or grip strength caps up how heavy you can lift. Your other muscles are way stronger than your wrist. Keeping your wrist health will help you add weights to your lifts quickly.

Warm Up Exercises

    • Wrist circles:
      Make a fist with your arms straight. Make clockwise and anti-clockwise circles with your fist. This improves your wrist mobility.
    • Knuckle Push ups:
      Perform pushups with your fist. Sometimes, normal push ups are harder for many due to lack of wrist mobility. Perform this version of pushup and progress to the normal version.

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Other Warm Ups

These are few major joints in the body that needs proper warm up. Flexibility in these joints will help you build your whole body strength.


For chest warm up, perform shoulder warm ups first as shoulder joint plays great role in lifting. The start with few push ups and make first few set of workout as warm up sets.


For back as well, warm your shoulders first. Perform one or two sets of pull ups or chin ups. Perform some stretches like superman pose, cat pose etc and jump right into workout. Make first few set of workout as warm up sets.


Perform shoulder warm up followed by wrist warm up, and warm your elbows with few light sets of exercises. Excessive warm up for arms are not so required as we work them in pulling and pushing movements throughout the day.


Warming up before workout is very very essential. Never ever start lifting heavy straight while you enter the gym. Any sprain in the muscles or joint will throw you off your gym schedule. Your fitness is compromised without proper warm up. So always be wise to perform warm up exercises first before lifting and increase you longevity.



Get Rid of Love Handles

Some people are just blessed with awkwardly odd looking side fat. The term is “Love Handles”. Not much people know the actual name by almost all are fade up with it. It is one of the first places your body starts to store fat. And surprisingly, its the last one to get rid of as well. So, you are just stuck with it forever unless you are really determined to get it off. While the process to get rid of love handles isn’t that twisty, lack of discipline can just throw you miles of the track. We will discuss some of the easy ways of losing love handles or so called side fat.

What Causes Love Handles?

There are many causes for why you have love handles, but there are few of the pronounced causes. Tight clothes aren’t the reason for the bulging of the love handles, its the diet that you need to keep eye on. Some of the common reasons for love handles are:

    • Hormones specifically too much cortisol
    • Lack of physical activities
    • Slow metabolism due to some medical conditions
    • High caloric diet with excess sugar or carbs
    • Age
    • Lack of enough sleep

These are just few of the common causes that helps you grow your love handles. There are exercises and diet patterns that work together to shed most of the fat from that area. As you know, you cannot spot reduce fat, lowering down whole body fat level is the key.

Lifestyle Changes to Lose Love Handles

The way you feel for yourself has major role in how your approach the rest of the world. If you feel good about yourself, you will definitely see good in others as well. There are few of the lifestyle changes that you can adopt to get rid of love handles and keep it off for good.

    • Lose whatever excess weight you carry off your body. This will not only make you look good, it will also ensure health of your heart.
    • Give proteins and green veggies a bigger portion in your diet.
    • Keep sodium intake below 2300 milligrams as sodium holds water.
    • Make a habit of mild to moderate physical activity daily. It can be anything from skipping ropes to heavy weight lifting.
    • You can as well opt for clothing that is not tight to the skin. A slight lose fitting will help you mask those love handles.

Exercises to Get Rid of Love Handles Fast

Exercises can help you tone the muscles. Love handles are the part of your core muscles. The muscle helps in the stability of the core and sits below the obliques. Knowing the movement pattern of the muscle can help you design a workout routine that better suits your body. Though, given are few of the common and general exercises that you can perform to lose your side fat given that you are on point with your diet.

Side Plank

It is a version of plank that you perform on your sides. While you hold your body straight, your upper obliques fights against the gravity to keep your body straight. Perform this for 30 secs if you are just starting. Keep progressing on the time. Once you hit 1 minute mark, you can perform its another version by just letting your hip dip down and raising it back up.

get rid of love handles

Air Bike or Bicycle Crunch

Do some controlled reps to actually feel the burn.

    • Lie flat on your back
    • Keep hands behind your head
    • Lift your head and shoulder above the ground as in crunches
    • Lift your leg in air
    • Now try touching your opposite knee and elbow slowly

get rid of love handles

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Hanging Leg Raises

Hanging from the bar and lifting your lower body is totally a different challenge for your core.

    • Get to the pull-up bar
    • While hanging from the bar, keep your tight
    • With neutral spine, raise your straight leg in front of you
    • Hold it for a second and lower it back down

get rid of love handles

Perform this for 10 slow controlled reps and watch your abs taking shape.

Russian Twist

One of the challenging yet awesome exercise to perform is russian twist. You can have weight in your hands or just perform it without weights. It is pretty simple yet rewarding exercise.

    • Sit on the floor with legs raised off the ground and arms straight
    • Balance yourself on ground
    • With your feet off the ground, twist your upper body with straight arms side to side
    • If it is hard for you, you can keep your feet on the ground.

Perform slow controlled reps to have better mind muscle connection.

get rid of love handles

Jumping Burpees

Burpees are great fat burning exercise. When you add jump to the end, you are forcing some extra effort out from the body. This will burn some more calories.

    • Get into the push up position
    • Bring your knees forward
    • Kick the feet back again to stand
    • Once you are in standing position, quickly go for a jump
    • Upon landing quickly get back to the starting position

get rid of love handles

Be quick through the transition. With explosive movement, you work multiple muscles in the body burning off much more calories.

Take Away

Diet and exercise combined can give you any look your desire to have. The only thing you will need extra is dedication and discipline. Perform these exercises and tips given above to get rid of love handles. If you have some suggestions, do comment below so that we can include them in next posts.