One Arm Floor Press
How to do the One Arm Floor Press
- 1
Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
- 2
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).
- 3
Make sure the hand you are not using to lift the weight is placed by your side.
- 4
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).
- 5
Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
- 6
Repeat until you have performed your recommended repetitions.
- 7
Switch arms and repeat the movement.
How to program the One Arm Floor Press
Sets and reps
As a compound movement, the One Arm Floor Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The One Arm Floor Press is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the One Arm Floor Press work?
The One Arm Floor Press primarily targets the Triceps. It also recruits the Chest, Shoulders as supporting muscles.
What equipment do I need for the One Arm Floor Press?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the One Arm Floor Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
