DB Floor Press
How to Do It
Lie on the floor, knees bent, a DB in each hand pressed up over the chest. Lower the DBs until the upper arms (triceps) rest lightly on the floor, elbows at ~45°, then press back up to lockout, keeping the wrists stacked over the elbows. Control each rep; the floor limits the range.
Why It Works
The floor caps the range at the elbows, reducing shoulder strain while emphasizing the triceps-lockout portion and chest contraction; builds horizontal pressing strength safely with a built-in pause at the bottom.
Hockey Transfer
Develops upper-body pressing strength for puck battles, shoving for position, and stick-on-puck strength, while the limited range is shoulder-friendly for players managing shoulder load.
Coaching Cues
- "Stack wrists over elbows"
- "light touch, then press"
- "drive the DBs together at the top"
Common Mistakes
Elbows flaring wide; bouncing the arms off the floor; uneven press (one side leading)
Progression / Regression
heavier DBs or single-arm (anti-rotation)
lighter DBs or one arm at a time slowly
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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