Single Dumbbell Floor Press with Core Bracing (B,I,A)

Single Dumbbell Floor Press with Core Bracing can be performed from Supine Core Bracing (beginner) or Dead Bug (intermediate to advanced) position. This exercise engages muscles through the mid-section while also targeting chest and triceps.

Single Dumbbell Floor Press from Supine Core Bracing Position:

1. From supine position (lying on back), bend knees, feet flat on the floor. Hold a single dumbbell horizontally and extend arms straight above chest and even with shoulders.
2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back. Be sure to use core muscles, not leg muscles. Your hamstrings should be completely relaxed; if not, you are not engaging  muscles properly. 
3. Back should remain in contact with the floor, ensuring that the core is braced properly while resisting over-extension of the spine. 
4. With core braced, lower dumbbell toward chest until upper arms touch the floor, pause, and press the weight back up to starting position, reaching with arms so that your shoulder blades protract—wrap around rib cage.

 

Single Dumbbell Floor Press from Dead Bug position:

1. Lie supine on the floor, legs raised, knees bent at 90-degree angles and directly over hips. Hold a single dumbbell horizontally and extend arms straight above chest and even with shoulders. 
2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back. 
3. Back should remain in contact with the floor, ensuring that the core is braced properly while resisting over-extension of the spine.
4. With core braced, lower dumbbell toward chest until upper arms touch the floor, pause, and press the weight back up to starting position, reaching with arms so that your shoulder blades protract—wrap around rib cage.