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A 4-week dumbbell floor press progression
From the guide Dumbbell Floor Press: Form, Muscles Worked, and a 4-Week Progression for Home Training by Marlie
Do this twice a week with at least two days between sessions. Rest 60 to 90 seconds between sets. Weeks 1 and 2 teach the movement; weeks 3 and 4 build strength.
3 sets of 12 reps, light weight, 2-second pause with your arms on the floor at the bottom. Learn the setup and the pause.
3 sets of 10 reps, add a little weight. Keep the pause. Add a single-arm set of 8 per side at the end, light, to feel your core resist the twist.
4 sets of 8 reps, heavier. Pause only for a second. Finish with 1 set of 12 at your week-1 weight.
4 sets of 6 reps, heaviest weight you can press with clean form, then 2 sets of 12 at a lighter weight. Test: if 6 felt strong, this is your new working weight for the next block.
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