While a floor press mainly works your chest muscles, your triceps always come into play on pushing movements.

Sit on a bench or on the floor with a dumbbell in each hand.
Slowly lie back so your head, shoulders and bum are placed on the bench. Keep your feet either side of the bench or, if you’re on the floor, place your feet flat with your knees pointing to the ceiling.
Place the dumbbells either side of your chest with your elbows out wide and palms facing your feet.
Squeeze your chest to press the dumbbells up towards the ceiling so the heads touch directly over your chest.
Slowly lower down to the starting point.

Bicep curls

Bicep curls are one of the main bicep isolation moves. Take it slow and controlled to really feel the muscle work.

Hold the dumbbells in your hand with the palms facing forwards, knuckles resting on your thighs.
Roll your shoulders back and down and stabilise through the feet and your core.
Curl your arm up so to bring your fist to meet your shoulder. Ensure the movement comes from the arm, rather than swinging through the body.
Slowly lower back down to the starting point.
There are so many different variations of curl to try, so play around with shape and time to target all sections of the muscle. Turn your forearms out wider, slow down the tempo or curl across the body towards the opposite shoulder to target different sections of the muscle.

Arnold press