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Dumbbell Hollow-Body Floor Press 101 Video Tutorial

Gym Main Variation Core Exercise


Dumbbell Hollow-Body Floor Press
Dumbbell Hollow-Body Floor Press

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type

Push (Bilateral)

Required Equipment


Fitness Level













The Dumbbell Hollow-Body Floor Press is a compound exercise that primarily targets the abdominal muscles while also engaging the chest muscles as secondary targets. This exercise is performed lying on the floor with the legs raised in a hollow-body position, holding dumbbells above the chest. As the individual presses the dumbbells upward, they must maintain the hollow-body position, engaging the core for stability throughout the movement. The exercise requires minimal equipment, making it accessible for most fitness levels, and it effectively strengthens both the abs and chest muscles while enhancing overall core stability and control.

How to Perform

  1. Setup: Begin by lying flat on your back on the floor with your legs extended and your arms holding a dumbbell in each hand, positioned directly above your chest.

  2. Hollow Body Position: Engage your core muscles by pressing your lower back into the floor and lifting your legs off the ground, creating a slight hollow or 'C' shape with your body. Ensure that your lower back remains in contact with the floor throughout the exercise.

  3. Grip and Positioning: Hold the dumbbells with an overhand grip, palms facing forward, and elbows bent at a 90-degree angle. Your upper arms should be parallel to the floor, and your elbows should be positioned slightly wider than shoulder-width apart.

  4. Pressing Movement: Exhale as you press the dumbbells upward towards the ceiling, extending your arms fully without locking out your elbows. Keep your wrists in line with your forearms throughout the movement.

  5. Maintain Stability: As you press the dumbbells upward, focus on maintaining stability in your core and keeping your legs elevated in the hollow body position. Avoid arching your back or allowing your legs to drop towards the floor.

  6. Controlled Descent: Inhale as you slowly lower the dumbbells back down towards your chest, maintaining control over the movement. Aim to bring the dumbbells just below chest level while keeping your elbows slightly wider than your shoulders.

  7. Repeat: Complete the desired number of repetitions, maintaining proper form and control throughout each repetition. Focus on engaging your abs and chest muscles throughout the exercise.

  8. Cooldown: Once you've completed your set, carefully lower your legs back to the floor and set the dumbbells aside. Take a moment to stretch your chest and core muscles if desired.

  9. Progression: To increase the challenge of the exercise, you can use heavier dumbbells or perform the exercise on an unstable surface such as a stability ball. However, always prioritize maintaining proper form and technique to prevent injury.


  1. Maintain a hollow body position throughout the exercise, engaging the abs to keep the lower back pressed against the floor.

  2. Use an overhand grip on the dumbbells with palms facing forward to engage the chest muscles effectively.

  3. Keep the elbows slightly wider than shoulder-width apart to target the chest and ensure proper alignment.

  4. Exhale as you press the dumbbells upward, fully extending the arms without locking out the elbows.

  5. Focus on stability by keeping the legs elevated off the floor and the core engaged throughout the movement.

  6. Control the descent of the dumbbells back to the starting position, maintaining tension in the abs and chest.

  7. Avoid arching the back or allowing the legs to drop during the exercise to prevent strain on the lower back.

  8. Aim for a full range of motion, bringing the dumbbells just below chest level without compromising form.

  9. Gradually increase the weight of the dumbbells as you become stronger and more proficient with the exercise.

  10. Perform the Dumbbell Hollow-Body Floor Press with proper form and control to maximize its effectiveness in targeting the abs and chest muscles while enhancing core stability.

How Not to Perform