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One Arm Floor Press

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Triceps, with support from Chest, Shoulders. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Triceps Secondary muscles: Chest, Shoulders

How to perform One Arm Floor Press

  1. Step 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. Step 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. Step 3. Make sure the hand you are not using to lift the weight is placed by your side.
  4. Step 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. Step 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. Step 6. Repeat until you have performed your recommended repetitions.
  7. Step 7. Switch arms and repeat the movement.

Frequently asked questions

What is the primary benefit of performing the one arm floor press with a barbell?

This movement emphasizes triceps lockout strength by limiting the range of motion. The floor stop prevents excessive shoulder extension, focusing the load on the elbow extensors.

How should I position my non-working arm during the lift?

Keep the non-working arm flat on the floor out to your side to increase lateral stability. This prevents the torso from rotating as the barbell moves through the vertical plane.

What is a common mistake to avoid when lowering the weight?

Avoid letting the elbow bounce off the floor at the bottom of the rep. Control the eccentric phase and allow the upper arm to come to a complete dead stop before pressing.

Is there a more beginner-friendly version of this exercise?

Using a dumbbell or kettlebell is often safer for beginners as it is easier to balance than a long barbell. These implements allow for a more natural wrist and shoulder alignment.

What is the recommended set and rep scheme for triceps hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions per arm. Focus on a slow two-second descent to maximize time under tension for the triceps.

Sample sets & reps for One Arm Floor Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Body-Up — bodyweight
  • Body Tricep Press — bodyweight
  • Cable Incline Triceps Extension — cable

See all Triceps exercises →

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