Dumbbell Floor Bench Press

Lie flat on your back on the floor with your legs bent and feet flat on the ground. Hold a dumbbell in each hand, palms facing forward, and position the dumbbells at chest height with your elbows bent and resting on the floor. Engage your core and press the dumbbells straight up toward the ceiling, extending your arms fully while keeping your shoulders down and back. Exhale as you press the weights up, and at the top of the movement, pause briefly to maximize the contraction in your chest and triceps. Inhale as you slowly lower the dumbbells back down until your elbows gently touch the floor, keeping your elbows at a 45-degree angle to your body. Repeat for the desired number of repetitions, maintaining control and proper form throughout the exercise.