The dumbbell floor press is often used by strength athletes to increase their bench press. It works with a minimal range of motion.

Set up for the dumbbell floor press by placing a pair of dumbbells on either side of a mat and laying down on your back.

Pick the dumbbells off the floor and raise them straight above your chest. This is the starting position for the exercise.

Slowly lower the dumbbells down until your your upper arms are almost resting on the floor.

Pause, the push the dumbbells back up to the starting position.

Repeat for desired reps.

Dumbbell Floor Press Tips:

Don't lower the dumbbells down too far. Your upper arms should not rest on the floor at the bottom of the movement.

Your knees can be bent during this exercise.