Dumbbell Floor Press: Build Power Safely with Less Shoulder Strain

Key Points

• • Why Use the Floor Press?

    • It’s a safer alternative to the bench press, especially for golfers with limited mobility or injury concerns

    • Reduces strain on the shoulder joint by limiting range of motion

    • Still highly effective for building strength and power

• • Why Use the Floor Press?

    • It’s a safer alternative to the bench press, especially for golfers with limited mobility or injury concerns

    • Reduces strain on the shoulder joint by limiting range of motion

    • Still highly effective for building strength and power

• • How to Perform It Correctly:

    • Lie flat on the floor with knees bent

    • Hold two dumbbells above your chest

    • Lower slowly until your elbows just touch the floor

    • Drive up fast — don’t bounce off the ground

    • Focus on control down, speed up

• • Programming Guidance:

    • Start with 3 sets of 8 reps

    • Keep rep range consistent for 4 weeks

    • Progressively increase the weight each week to drive strength and power gains