One Arm Floor Press
Muscles worked
Instructions
- 1Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
- 2Have a partner hand you the bar on one hand. When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press. However, this time your grip will be neutral (palms facing your torso).
- 3Make sure the hand you are not using to lift the weight is placed by your side.
- 4Begin the exercise by lowering the barbell until your elbow touches the ground. Make sure to breathe in as this is the eccentric (lowering part of the exercise).
- 5Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
- 6Repeat until you have performed your recommended repetitions.
- 7Switch arms and repeat the movement.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About One Arm Floor Press
The one arm floor press applies the floor press pattern to a single arm at a time, adding a strong anti-rotation core component to the triceps work. Lying on your back with your knees bent, a partner hands you the bar with a neutral grip, and you lower the load until your elbow touches the floor before pressing it back up. Since only one side of the body is working, your torso constantly fights the rotation created by the asymmetric load, heavily engaging the obliques and deep core muscles alongside the triceps, chest, and front deltoids. The floor press's shortened range protects the shoulder while still building elbow lockout strength. This exercise requires a partner to hand off and take back the bar safely, along with a noticeably lighter load than a two-arm press.
check_circleBenefits
- check_circleAdds strong anti-rotation core work to the movement
- check_circleBuilds elbow lockout strength in relative isolation
- check_circleShortened range that protects the shoulder
- check_circleReveals and corrects side-to-side strength imbalances
lightbulbExecution tips
- lightbulbAlways train with a partner for safety
- lightbulbUse a load noticeably lighter than your two-arm press
- lightbulbKeep your body braced to resist rotation
- lightbulbRest your free hand flat on the floor for stability
warningCommon mistakes
- warningAttempting it without a partner to hand off the weight
- warningLetting the torso rotate instead of staying braced
- warningChoosing a load too close to your two-arm press weight
- warningSkipping a real pause with the elbow on the floor
helpFrequently asked questions
Why is a partner essential for this exercise?expand_more
They let you receive and take back the bar safely, without having to maneuver it alone from an unstable position.
How much lighter should the load be compared to a two-arm press?expand_more
Expect noticeably lighter loads — your core has to control the rotation before you can think about pressing heavy.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.