Oh man we are going to be diving into an awesome arm exercise with the floor press! This press exercise is amazing for many reasons. It’s going to give us an awesome upper body workout. It’s also easy to do anywhere and anyhow. Pull up your mat or snag your spot on the floor and we are going to get down to it.
Best Arm Exercise with Floor Press
We all want those sexy arms to show off in our short sleeves. Heck it feels like a victory to be able to wave without worrying that there might be surplus jiggle going on. I totally get it! Arms are not easy to tone. I am going to challenging you to include these arm exercise variations in your workouts 3-4 times this week. I know you will be feeling more confident when you rock that tank top.
Build Your Moves
I really am happy that I’ve been getting so much positive feedback on this series. As I have shared before to really get the most benefit from an exercise you have to learn it properly. We are building it from the ground up with this floor press.*
The dumbbell floor press is more than just life without a bench in the middle of your living room. It’s actually an exercise that will generate tension, build your core and protect your shoulders from potential injury. You may love this move that you never go back! That’s ok, because you know we are going to build it up. That’s right – we are building our moves. The way they should be.
General Form Cues
- Let’s look at some of the basic ideas to think about to get your form as solid as possible.
- Tuck your tailbone under you and draw the lower abs in so that your low back is pressed to the floor. Draw your pelvic floor muscles up.
- Think of pushing your body into the floor vs. pressing the dumbbells
- into the air.
- Do not allow the shoulders to round or shrug the shoulders up toward the ears. Instead, squeeze the muscles of the armpits down at the top to keep this from happening.
- When you press up make sure you extend your arms to a full lock out. This means the elbows are straight – no bend.
- Lower the dumbbells by pulling the arms down from under the armpits in the lat muscles.
Tip from you Trainer
One of the best tools for training that I do not think is talked about enough is using a mirror. Unless you are working in person with a trainer we need to be observing and paying attention to our form. Using a mirror is one of the easiest ways to help ourselves with checking our position frequently. In your gym or your living room this is one of the easiest pieces to come by. After your workout when you just have to selfie you’ll be all set as well.
Be sure to check out the video I posted on my Instagram page of these floor press exercises!
If you perform these arm exercise variations a few times and they start to feel easy then you are ready to upgrade your difficulty or add weight as an intermediate step. Adding a movement like this 3-4 times a week will have a significant impact on increasing upper body strength. Let’s go floor press.
Read and re-read the form cues to make sure you have a general sense of how you want to move your body through these arm exercise variations. Find a mirror that will help you check you form often. Focus on getting improving in each and every repetition and the results will come.
Check back next week for your next move.
BUILD YOUR MOVES
- Get an Amazing Ab Workout with the Dead Bug
- 3 Butt Exercises for Strong and Lean Curves
- Get Strong Glutes with Hip Thrust
- Booty Basics with Glute Bridge
- A Strong Back – 4 Dumbbell Row Variations
- 3 Amazing Ways to Push Press
- 3 Steps to a Power Clean with Dumbbells
- Add the Intensity to Your Reverse Lunge
- Perfect RDL Exercises for Better Glutes
Because looking cute helps every workout.
Below are the pieces of fitness equipment I used for these exercises from my Amazon Store:
HOW ABOUT YOU?
- Do you use a mirror as a tool in your training arsenal?
- What’s your current favorite arm exercise?
*These floor press exercises originally appeared as a guest post on Jill Conyers