Dumbbell Floor Single-Arm Press

1. Start by lying flat on your back on the floor with your knees bent and feet planted firmly.

2. Grip a dumbbell in one hand with a neutral grip (palm facing inwards) and position it above your chest, arm fully extended.

3. Place your other arm out to the side for stability.

4. Slowly lower the dumbbell towards your chest by bending your elbow while keeping your wrist straight and your shoulder blade tucked in.

5. Stop once your upper arm lightly touches the floor.

6. Press the dumbbell back up to the starting position, focusing on engaging your chest and triceps muscles.

7. Complete the desired number of repetitions with one arm before switching to the other arm.

8. Maintain controlled movements throughout the exercise and avoid using momentum.

Ensure you choose a weight that allows you to perform the exercise with proper form while still challenging your muscles. If you're new to this exercise, start with lighter weights and increase as you build strength and confidence in the movement.

---