One Arm Floor Press
How to do the One Arm Floor Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Shoulders
Barbell
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.
Log it, see it on your body.
Every One Arm Floor Press set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More triceps exercises
One Arm Floor Press: common questions
What muscles does the One Arm Floor Press work?
The One Arm Floor Press primarily works the Triceps. It also recruits the Chest and Shoulders as supporting muscles.
Is the One Arm Floor Press suitable for beginners?
The One Arm Floor Press is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the One Arm Floor Press?
To do the One Arm Floor Press you'll need a barbell.
Is the One Arm Floor Press a compound or isolation exercise?
The One Arm Floor Press is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the One Arm Floor Press with correct form?
Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent. Follow the full step-by-step above for the complete movement.
Log your One Arm Floor Press sets, free.
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