Dumbbell Floor Press: The Underrated Strength Move for Soccer Players

A Simple Move with Serious Benefits

In the world of soccer fitness, explosive movements often take center stage. Players sprint, jump, and cut with intensity. But what about strength training? One powerful and often overlooked tool is the dumbbell floor press.

This upper-body exercise doesn’t just target the chest. It also improves triceps strength, shoulder stability, and control—making it perfect for soccer players. Best of all, it requires minimal equipment and space.

Let’s break down how this lift works, why it’s valuable, and how to add it to your training routine.

What Is the Dumbbell Floor Press?

The dumbbell floor press is a variation of the traditional bench press. But instead of lying on a bench, you lie on the floor. That simple change creates a different movement pattern. It limits the range of motion and places more emphasis on the triceps.

To perform the exercise:

Lie flat on your back with dumbbells in hand.
Bend your knees and keep your feet flat.
Hold the dumbbells at chest level with elbows resting lightly on the ground.
Press the dumbbells upward until your arms are fully extended.
Lower the weights under control until your elbows touch the floor.

It’s that simple. But don’t let the simplicity fool you—this is a powerful strength builder.

Why Soccer Players Should Use It

Soccer is a lower-body dominant sport, but upper-body strength plays a critical role. Players use their arms and shoulders to shield the ball, fend off opponents, and maintain balance. The dumbbell floor press supports these actions.

1. Improved Arm Strength for Shielding

Players often battle for space. A stronger upper body allows athletes to hold off defenders without losing their footing. The floor press strengthens the chest and triceps, helping you create space more effectively.

2. Controlled Range of Motion

Unlike the bench press, the floor press reduces shoulder strain. Because the elbows stop at the floor, the joint doesn’t stretch beyond its safe range. This makes the lift ideal for athletes recovering from shoulder stress or those who want to protect their joints.

3. Triceps Dominance

This lift places more emphasis on the triceps. Stronger triceps mean more powerful arm actions—useful for throw-ins, balance during runs, and absorbing contact during play.

Floor Press vs. Bench Press: Which Is Better?

The bench press gets all the attention in most gyms. But for soccer players, the dumbbell floor press may be the better option. Here's why:

Injury Prevention: The limited range of motion puts less stress on the shoulders.
Functional Strength: It mimics real-world pushing movements more closely.
Stability Demands: Dumbbells require more control, engaging stabilizer muscles.
Less Equipment: No bench is needed—just a flat surface and a pair of dumbbells.

While the bench press builds maximal chest strength, the floor press trains you to produce force in a safer, more athletic position.

How to Program It into Your Workout

Adding the dumbbell floor press to your training is easy. Use it as a primary upper-body strength exercise or pair it with lower-body work for a full-body circuit. Here's an example of how to include it:

Option 1: Upper Body Strength Day

Dumbbell Floor Press – 4 sets of 6–8 reps
Pull-Ups – 4 sets of max reps
Plank Shoulder Taps – 3 sets of 30 seconds

Option 2: Full-Body Strength Circuit

Goblet Squat – 3 sets of 10
Dumbbell Floor Press – 3 sets of 10
Dumbbell Row – 3 sets of 10
Single-Leg Glute Bridge – 3 sets of 8 each leg

Train this lift 1–2 times per week. Focus on form over heavy weight. As you grow more comfortable, gradually increase the load.

Common Mistakes to Avoid

Even simple exercises require proper form. Avoid these common errors:

Flaring the Elbows: Keep elbows at about a 45-degree angle. This reduces shoulder stress.
Rushing the Movement: Use a slow, controlled tempo. Lower the dumbbells with control and pause lightly before pressing.
Arching the Lower Back: Your back should stay flat against the floor. Engage your core to maintain this position.
Using Too Much Weight: Start with moderate weight to perfect your technique.

By staying disciplined, you'll get the most from this underrated lift.

Variations and Progressions

Once you’ve mastered the basic dumbbell floor press, try these variations to challenge your muscles in new ways:

1. Single-Arm Floor Press

This version builds unilateral strength and engages your core even more. Perform the movement with one dumbbell at a time.

2. Tempo Floor Press

Slow down the lowering phase. Try a 3-second eccentric (lowering) and a fast press up. This increases time under tension and builds muscle faster.

3. Glute Bridge Floor Press

Raise your hips off the floor in a glute bridge while pressing. This combines upper-body pressing with core and glute activation.

Each variation adds a new challenge, helping you develop total-body athleticism.

The Science Behind the Movement

Studies show that pressing from the floor places greater emphasis on the lockout phase of the lift. That means your triceps work harder. For soccer players, that’s a win. Strong triceps support balance, explosive upper-body actions, and injury resistance.

Additionally, dumbbells allow for a more natural wrist position. This reduces joint strain and improves muscle engagement. And because you’re on the floor, there’s less temptation to bounce the weights or use momentum.

The result? Cleaner reps, better control, and less risk of injury.

Final Thoughts: A Tool Every Player Should Use

The dumbbell floor press may not be flashy. It doesn’t dominate Instagram highlight reels. But for serious athletes—especially soccer players—it’s a smart, effective, and safe strength exercise.

It builds the upper body without beating up the joints. It improves control, balance, and coordination. Most importantly, it contributes to better performance on the field.

In a game where small physical advantages matter, the dumbbell floor press helps you hold your ground. It prepares you to fight for the ball, win aerial duels, and stay strong under pressure.

Add it to your toolkit. Keep the reps clean. And enjoy the strength gains where it matters most—on the pitch.

Mastering the Art of Standing Tackles in Soccer

Keep the conversation going! Follow Soccer Wizdom on Twitter, Instagram, TikTok and Youtube for more soccer insights and updates.