Chest
The main muscle group listed for this exercise.
Exercise guide
One Arm Floor Press
One Arm Floor Press is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Chest
One Arm Floor Press also involves shoulders, arms.
Strength
Movement pattern: horizontal push. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do One Arm Floor Press
- Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
- 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).
- Make sure the hand you are not using to lift the weight is placed by your side.
- 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).
- Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
- Repeat until you have performed your recommended repetitions.
- Switch arms and repeat the movement.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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Bench Press - Powerlifting is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseBoard Press
Board Press is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseFloor Press
Floor Press is an intermediate-level chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about One Arm Floor Press.
What muscles does One Arm Floor Press work?
One Arm Floor Press primarily trains the chest and also involves the shoulders and arms.
Is One Arm Floor Press beginner-friendly?
It is listed as intermediate.
What equipment do I need for One Arm Floor Press?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.