One Arm Floor Press
One Arm Floor Press is a resistance exercise - compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise - compound chest press
Exercise technique
- Assistance
Use a spotter to hand over the long bar in a balanced position.
- Lie down
Lie on your back on the floor with your knees bent.
- Center grip
Hold the exact center of the barbell in one hand with neutral alignment.
- Top balance
Keep both ends of the bar at equal height.
- Lower
Bend your elbow and gently bring your upper arm toward the floor.
- Press
Raise the bar vertically while preventing rotation.
- Handoff
At the end of the set, return the bar to your spotter under control.
Key technique points
- Balance both ends of the long barbell at the same height.
- Leave plenty of clear space around the bar ends.
- Test the center grip with a very light load.
- Do not strike your elbow against the floor.
- Keep your wrist straight beneath the load.
- Use your free arm on the floor for balance.
Common mistakes
Off-center hand
This tips the long bar toward one end.
Heavy one-handed load
This makes rotational torque harder to control.
Hard floor contact
This means the upper arm is not braking the descent.
Unassisted handoff
This makes taking and releasing the long bar uncontrolled.
Bent wrist
This destabilizes the bar axis.
Cramped surroundings
The bar ends can strike objects.
Frequently asked questions
One Arm Floor Press: why is “Off-center hand” a mistake?
This tips the long bar toward one end.
One Arm Floor Press: why is “Heavy one-handed load” a mistake?
This makes rotational torque harder to control.
One Arm Floor Press: why is “Hard floor contact” a mistake?
This means the upper arm is not braking the descent.
One Arm Floor Press: why is “Unassisted handoff” a mistake?
This makes taking and releasing the long bar uncontrolled.
One Arm Floor Press: why is “Bent wrist” a mistake?
This destabilizes the bar axis.
One Arm Floor Press: why is “Cramped surroundings” a mistake?
The bar ends can strike objects.
What should I focus on when doing One Arm Floor Press?
Balance both ends of the long barbell at the same height. Leave plenty of clear space around the bar ends. Test the center grip with a very light load. Do not strike your elbow against the floor. Keep your wrist straight beneath the load. Use your free arm on the floor for balance.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.