Home Exercises Chest Barbell One Arm Floor Press
Barbell One Arm Floor Press

Barbell One Arm Floor Press

ChestTriceps BarbellFull Gym
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Primary musclesChest، Triceps
EquipmentBarbell، Full Gym
Level—
Suggested3 × 8–12

Overview

Barbell One Arm Floor Press is a unilateral strength move for the upper body. Lying on the floor shortens the range of motion, which can help protect the shoulder joints and shifts more work to the lockout portion of the lift. Because you must stabilize the bar and resist twisting, this drill also demands strong core engagement and shoulder control, so it trains pressing strength and anti-rotation at the same time.

Use it to address left-to-right strength differences, improve one-sided strength, and build a stronger base for heavier bilateral lifts. Since it requires balance and deliberate control, it fits well in functional strength training, rehabilitation, and sports performance programs.

How to do it

  1. 1

    Setup

    • Place a loaded barbell on the floor with light weight.
    • Lie on the floor perpendicular to the bar, with it set above one shoulder.
    • Keep your knees slightly bent, or extend your legs to make your core work harder.
    • Take the barbell with one hand using a neutral or overhand grip close to the sleeve.
    • If needed, use your free hand to guide the bar into the starting position.
  2. 2

    Execution

    • Drive the bar upward by straightening your arm, and keep it stable and lined up over your shoulder.
    • Briefly hold the top position, with your wrist stacked over the elbow and the bar centered.
    • Lower the bar under control until your triceps gently contact the floor.
    • During the lowering phase, keep your elbow tucked close to your side.
    • Finish the required reps, then change sides and repeat.

Form tips & common mistakes

Begin with light weight so you can learn how to control the bar with one arm.

Maintain a braced core the whole time to limit rotation.

Use your free hand to help lift or rack the bar safely.

Keep your wrist neutral and lined up with your elbow and shoulder.

Descend slowly to improve control and reduce injury risk.

Muscles worked

Target

Triceps Brachii، Secondary - Pectoralis Major، Secondary - Deltoid، Anterior

Stabilizers

Rectus Abdominis، Obliques

Muscles worked — Barbell One Arm Floor Press

Alternatives & variations

Single Arm Raise Push-up

Single Arm Raise Push-up

ChestTriceps Full Gym
Close-grip Dumbbell Push-Up

Close-grip Dumbbell Push-Up

ChestTriceps Dumbbells
Diamond Push-up

Diamond Push-up

ChestTriceps Full Gym
Kneeling Diamond Push-Up

Kneeling Diamond Push-Up

ChestTriceps Full Gym
Clap Push-Up

Clap Push-Up

ChestCalisthenic Full Gym Plyometrics
Shoulder Stretch Behind The Back

Shoulder Stretch Behind The Back

ChestShoulders Full Gym Stretching
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