How to Do the One Arm Floor Press
💪 Triceps, Chest, Shoulders🏋️ Barbell📊 Intermediate🏷️ Strength
How to perform it
- Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
- Have 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).
- Make sure the hand you are not using to lift the weight is placed by your side.
- Begin 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).
- Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
- Repeat until you have performed your recommended repetitions.
- Switch arms and repeat the movement.
Muscles worked
The One Arm Floor Press primarily targets your Triceps, with support from your Chest, Shoulders. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the One Arm Floor Press slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.