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Dumbbell Floor Press Superset with Dumbbell Pullovers

This superset will help strengthen your chest and upper back region. The floor press targets your chest, triceps and front shoulders and the dumbbell pullover targets your upper back and latissimus dorsi (the sides of your back). This is a unique superset combination that works two opposing muscle groups, the chest (which is a pushing muscle group) and the back (which is a pulling muscle group). When these two exercises are performed in a superset fashion you will notice how your entire upper torso region is positively affected by each movement.

You may need to use two sets of dumbbells for this exercise. Use a heavier set of dumbbells for the dumbbell floor press and a lighter set for the dumbbell pullover. Your chest is going to be naturally stronger in this movement than the pullover. Place each of the dumbbells on either side of your body.

If you don’t know what a superset is, please see our page called “what is a superset”.  

Superset Exercise #1 - Dumbbell Floor Press

Position for the dumbbell floor press exercise

Lay a yoga mat or a towel down on the ground to help provide some cushion for your back. Place a pair of dumbbells on either side near the middle of the mat or towel. Lie in between the dumbbells and bend your knees. Drive the backs of your shoulders into the floor until the backs of your shoulders are flush with the ground. Puff your chest out proud. Grab a pair of dumbbells and press them upwards and directly in front of you. Contract your chest and triceps (back of your upper arms). Keep your eyes looking directly at the ceiling and plant both feet on the ground.

Execution of the dumbbell floor press exercise

Slowly lower the dumbbells to the floor until your elbows touch the floor. Pause for a moment and press the weight back up in a straight line (up and down).  Once your arms are fully extended, contract your chest and triceps (back of your upper arms) and repeat the movement.

Once you’ve completed the prescribed repetitions for the dumbbell floor press exercise, immediately move onto the dumbbell pullover exercise.

Superset Exercise #2 - Dumbbell Pullovers (On The Floor)

Position for the dumbbell pullover exercise

While lying down, grab a pair of lighter dumbbells. Press the dumbbells upwards until your arms are fully extended. Turn the dumbbells so that your palms are facing each other. Keep your back retracted and the backs of your shoulders flush with the floor. Slightly bend your elbows.

Execution of the dumbbell pullover exercise

Lower the dumbbells in a simultaneous fashion until the tops of the dumbbell touch the floor. Pause for a moment and raise the dumbbells back to the starting position. Keep constant tension on your back, especially your latissimus dorsi (the outer part of your mid to upper back). Repeat for the desired amount of repetitions.


Dumbbell floor press: Breathe in as you lower the weight and breathe out as you press the dumbbells upwards towards the start position
Dumbbell pullovers: Breathe in as you lower the dumbbells and breath out as bring your arms back to the starting position.

Important points.

·         This is a superset exercise so no resting once your completed the first exercise (dumbbell hammer curls) – immediately perform the second superset (triceps kickbacks).

·         Keep your eyes looking up towards the ceiling. I suggest picking a spot on the ceiling and staring at it for the duration of the superset.

Video for the dumbbell floor press superset dumbbell pullover exercise

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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