The floor press is a great alternative to the bench press. In particular the dumbbell version where you're allowed more freedom for your shoulders to move about the cabin.

This is used as an accessory movement to improve your bench press and as such should be treated that way. As an added bonus, it helps really develop your triceps without them screaming bloody murder like you might experience when performing isolation work. 

One of the hardest parts of the dumbbell floor press is getting into position. In the video you'll see how I prefer to get set up by kicking up at the same time into position the same way you would on a bench. 

How to:

1. Everything else remains the same about horizontal pressing. After you get into the starting position, pack the shoulders to set the scapula in the proper position. I also like having my feet straight to really eliminate any sort of leg drive.

2. Lower the dumbbells down until your upper arm is on the floor. I like to coach my clients to pause for a second at the floor. This allows you to take a moment to see if you are lined up correctly. 

3. Press back up without letting go of your upper back position and repeat for reps in the 8-12 range.