Strength discipline · Weights
Dumbbell floor press
Dumbbell floor press is a strength discipline in BYOH, trained with weights and building chest and arms. Its ladder runs from 8 reps at BW/12 at Level 1 to 8 reps at BW/3.5 at Level 9, and Level 10 is the world record.
The ten levels
BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.
Dumbbell floor press starts at Level 1 with 8 reps at BW/12. Level 5 asks for 8 reps at BW/6, and Level 9 - the last level a person can train towards - 8 reps at BW/3.5. The largest single jump is from Level 8 to Level 9, 8 reps at BW/4 to 8 reps at BW/3.5.
| Level | Target |
|---|---|
| 1 | 8 reps at BW/12 |
| 2 | 8 reps at BW/10 |
| 3 | 8 reps at BW/8 |
| 4 | 8 reps at BW/7 |
| 5 | 8 reps at BW/6 |
| 6 | 8 reps at BW/5 |
| 7 | 8 reps at BW/4.5 |
| 8 | 8 reps at BW/4 |
| 9 | 8 reps at BW/3.5 |
| 10 · Legend | Provisional legend benchmark |
The load is a fraction of your own bodyweight — BW÷12, BW÷10, BW÷8, BW÷7, BW÷6, BW÷5, BW÷4.5, BW÷4, BW÷3.5 across the ten levels — so the kilograms follow the hero rather than the table. For a female hero the upper body reference is 0.60 of that.
The record past Level 9
Dumbbell floor press — Provisional legend benchmark.
BYOH uses a provisional final gate until a comparable governed record format is selected. This is a provisional benchmark rather than a governed record.
How it is done
- Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
- Pause at the bottom, and then bring the weight together at the top by extending through the elbows.
Movement guidance and imagery from the public-domain Free Exercise DB. BYOH adds the level thresholds.
How the attempt is judged
A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.
- What counts as one
- One repetition is the upper arms lowered to touch the floor and pressed back to straight arms.
- The set
- One unbroken set with both dumbbells. You may pause holding the weights at the start position; setting either down ends the set.
- What you need
- Lie with knees bent, dumbbells over the chest. The load is the combined weight of both dumbbells: your bodyweight divided by the level's figure, and BYOH scales that for a female hero's reference.
- What ends it
- Resting the weights on the floor, or bouncing the arms off it, voids the repetition.
What it builds
Dumbbell floor press feeds Chest and Arms in a hero’s record, working triceps, chest, shoulders.
- Pressing strength
- Press control
- Triceps
Dumbbell floor press is one of 32 strength disciplines. It shares its weights requirement with 10 other strength disciplines. Chest is also built by push-ups, dumbbell bench press, barbell bench press and 3 more, and a broad attribute needs several of them rather than one taken far.
Quests that ask for it
- Bend and StraightenPath · Level 3
Put it on a record
BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.
Start your hero