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One Arm Floor Press

One Arm Floor Press is an intermediate compound barbell exercise that mainly works your triceps, with help from your chest and shoulders.

💪 Triceps🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
One Arm Floor Press: starting position
Starting position
One Arm Floor Press: end position
End position

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.

Muscles worked

Primary: TricepsSecondary: ChestSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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One Arm Floor Press alternatives

Exercises that train the same main muscle, including options with other equipment.

DipsBodyweight · BeginnerDip MachineMachine · BeginnerJM PressBarbell · BeginnerClose-Grip Dumbbell PressDumbbell · BeginnerRing DipsOther · IntermediateTriceps PushdownCable · Beginner

FAQ

What muscles does the one arm floor press work?

It mainly works your triceps; your chest and shoulders assist.

How many sets and reps of one arm floor press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the one arm floor press good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More triceps exercises →