Check the floor before the weights
Clear space for your arms, feet and equipment. A flat mat should not slide. Rehearse lying down and getting up without weights using the home space checks. If floor access or positioning and removing light weights is uncertain, ask a qualified trainer to demonstrate it before trying. No bench does not mean every setup suits you.
Build a manageable starting position
Warm up with suitable light activity, then choose a light pair you can control through the entire setup and finish. Lie on your back with knees bent and feet planted. The Arkansas floor exercise guide describes upper arms resting on the floor beside the chest and upright forearms. Hold the handles fully, palms toward your feet, with wrists aligned over elbows. Avoid forcing an uncomfortable arm angle.
Press above the chest
Keep your head, upper back and feet supported. Breathe out and press smoothly above the chest, without forcing the elbows into a hard lock or striking the dumbbells together. Do not lift your hips or increase the back arch to finish. The weights should stay controlled rather than drifting toward your face.
Lower to quiet contact
Breathe in and bend the elbows slowly until the upper arms meet the floor gently at the comfortable starting position. Do not bounce or let the weights fall. Floor contact limits this lowering path; it does not establish that the exercise is safe for a painful shoulder. A bench press has a different support and range, so do not copy its load automatically.
Plan the finish before starting
End while you can still lower steadily. Return to the supported starting position and use qualified help to remove the weights if needed. Never throw them aside or release them above your face. Stand only after the equipment is safely down. Mayo Clinic technique guidance emphasizes care when handling weights and stopping for pain. Stop also for dizziness, numbness or loss of control; personal injury restrictions take priority. A wall press is a different standing option to discuss.
Keep a useful session record
Note the weight of one dumbbell, controlled repetitions and floor setup. Start with a few practice repetitions rather than a required count. Rest before another attempt and reduce load if control changes. Match your actual equipment to the Fitonomy home plan, without assuming this exact exercise appears in every plan. One pressing movement belongs within a wider routine, not as the whole workout.
A floor press moves the upper arm during pressing. The lying triceps extension keeps that segment steady while the elbow moves, so its handling and load need a separate check.