I know there are a lot of people who workout at home and don’t have access to much of the equipment found at gyms. As a result, one question I keep getting is to how to complete a dumbbell chest press if you don’t have a bench or stability ball at home.

Here's how to get many of the same benefits of the bench chest press by completing this exercise at home lying right on your floor without any equipment other than a set of dumbbells.

How to complete the dumbbell floor chest press:

1. Sit down on a towel or carpet holding 2 dumbbells in your hands
2. Lie back slowly holding the dumbbells on your chest
3. Place your upper body and head on the ground
4. Pull your feet into a sit-up position
5. Turn your arms out to form 90 degree angles resting your triceps on the floor
6. Press the weights up keeping your palms facing away from your head
7. Lower the weights slowly back down to the floor without losing tension on your chest
8. Repeat up to 15 repetitions

Tips to remember:

1. Keep your head, back, hips, and feet in contact with the ground the whole time
2. Maintain control with the weights when pressing and lowering them
3. Breathe out on the way up and in on the way down
4. Do not arch your back to push the weight up
5. Place the dumbbells down slowly beside your hips when you finish the set

I hope this new twist on one of the oldest fundamental exercises gives you inspiration to try it at home. Remember, you really can get in a full and intense workout with just a set of adjustable dumbbells!