One Arm Floor Press

One Arm Floor Press is a intermediate-level compound in the strength category that primarily works the triceps. It also recruits the chest and shoulders. It is performed with barbell.

How to do it

1. 1Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
2. 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).
3. 3Make sure the hand you are not using to lift the weight is placed by your side.
4. 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).
5. 5Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
6. 6Repeat until you have performed your recommended repetitions.
7. 7Switch arms and repeat the movement.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.