Unilateral Dumbbell Floor Press: How To, Benefits

The barbell bench and overhead press are the gold requirements for urgent energy and including dimension, however in relation to unilateral coaching, a mandatory however typically undertilized training method, the barbell will not be probably the most ultimate choice and that’s the place the unilateral dumbbell ground press comes into play.

Lifting with two palms means that you can elevate extra weight for juicy features, however performing bilateral lifts—lifting each side concurrently—on a regular basis results in energy imbalances between sides. These energy imbalances, though not at all times an enormous deal, can alter the approach, can result in harm niggles, and depart features on the desk.

There’s a simple method to resolve this drawback: the unilateral dumbbell ground press. Right here we’ll dive into the whole lot dumbbell ground press so you’ll be able to supersize your energy and muscle features.


Most horizontal urgent variations are carried out on a weight bench, not the dumbbell ground press. Because the title suggests, you carry out this press mendacity on the ground, which does few issues to the press. You shorten the vary of movement, which is a shoulder saver for some. When the elbow goes previous the torso within the press, it places the shoulder into exterior rotation, and if your shoulder is bothering you, this doesn’t assist.

The shortened vary of movement places much less of a stretch on the chest; subsequently, some emphasis is taken off the chest and positioned on the triceps. Plus, since you are on the ground, you’re extra steady and obtain on the spot suggestions, with means that you can press extra safely.


Right here’s learn how to carry out the dumbbell unilateral ground press with good type.

  1. Lie in your again with a dumbbell by your aspect.
  2. Roll over onto your aspect, and grip the dumbbell with each palms.
  3. Roll in your again, press up, and take away one hand.
  4. You’ll be able to have your ft on the bottom or your legs prolonged. It is a matter of non-public desire.
  5. Decrease the dumbbell till your higher arm touches the bottom and press up till lockout.
  6. Reset and repeat after which swap sides.


When urgent on the bench, you need to use your decrease physique pressure as a counterbalance to assist push the load. Not so on the ground, which makes the ground press a predominately an higher physique train.

Listed here are the first muscle tissue educated by the unilateral ground press.

  • Chest: The preliminary push off the ground is all chest.
  • Anterior Deltoids: Assists the chest muscle with the preliminary push.
  • Triceps: As soon as your higher arm is off the ground, the triceps kick in.
  • Obliques: Each indirect muscle tissue contract isometrically to forestall your torso from rotating.


All unilateral workout routines will improve strength imbalances between sides in the event that they exist, decreasing your harm threat and growing your features. Listed here are 4 extra important advantages of the unilateral dumbbell ground press.

  • Nice Shoulder Work Round: Due to the diminished vary of movement limiting shoulder exterior rotation, the dumbbell ground press is the proper reward for these with banged-up shoulders. It’s additionally nice for novices as a result of the diminished ROM reduces aches and pains from extra vital ROM actions. Plus, it helps construct the energy and management for tougher lifts just like the bench press, and the elevated ground stability helps with urgent approach and positioning.
  • Elevated Flex Time: The unilateral dumbbell ground press is a good train so as to add mass to the chest, shoulders, and triceps with out including extreme pressure to the shoulders because of the decreased vary of movement. This truth makes it an important accent train for the barbell bench press.
  • Unilateral Higher Physique Power: As with different diminished range-of-motion lifts like field squats, the ground press is a unbelievable train to focus on particular elevate parts. With the dumbbell ground press, you could have an elevated means to deal with heavy masses within the prime half of the press to strengthen your triceps, chest, and anterior deltoid.
  • Improved Lockout Power: There are two frequent weaknesses with the barbell bench press. One is simply above the chest, and the opposite is locking out the ultimate 1/3 of the press. Lockout energy is usually a weak point, leading to missed lifts, unstable lockout positions, or each. The dumbbell unilateral ground press is a good train to focus on this weak point, as you’ll be able to deal with heavier masses within the closing third of the elevate.



The dumbbell ground press isn’t a technical train and is easy to carry out, however that doesn’t imply you’ll be able to’t screw it up. Listed here are 4 frequent errors that forestall you from getting the most effective out of this train.

  • You’re NOT In Management: Reducing the load rapidly, bouncing the higher arm off the ground, and twisting your torso to elevate the dumbbell are certain indicators you could have misplaced management. This places you at increased harm threat and reduces muscle-building pressure. Cut back the load, take your ego out of it, and elevate with management.
  • Don’t Cut back The Vary Of Movement Any Additional: The dumbbell ground press is already a partial ROM elevate, and by NOT touching your higher arm to the ground and pausing or reaching full lockout, kiss a few of your features goodbye.
  • Elbow Place: Having your elbow near the torso doesn’t give the chest and shoulder a lot room to maneuver. And flaring the elbows out places the shoulders at elevated harm threat and reduces the stress on the chest and triceps. As a substitute, having them at a 45-degree angle from the torso is a unbelievable urgent place.
  • Improper Setup And End: You recognize, the dudes that drop the dumbbells on the bottom as soon as they’ve completed their set of dumbbell bench presses. Don’t be that man on the ground press as a result of it seems uncool and damaging to your shoulder. Rolling onto your aspect to seize the dumbbell and rolling onto your aspect to decrease the dumbbells after your set is the most secure method to carry out this elevate. No exceptions.


Let’s begin with one apparent truth concerning the unilateral bench press. It’s not an absolute energy train however is suited to hypertrophy, strengthening imbalances, and strengthening your bilateral urgent variations. IMO, coaching the unilateral ground press between the six to fifteen rep vary for 2 to 4 units as an adjunct transfer works nicely for many lifters.


Dumbbells and the ground press are a match made in train heaven. Nonetheless, there are different instruments and variations to extend the depth and prepare the chest and triceps in a different way for higher total muscle improvement. Listed here are a number of to take for a spin in your coaching.

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