One Arm Floor Press

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

Role	Muscles
Primary	triceps
Secondary	chest, shoulders
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bench Dips Bodyweight Close-Grip Push-Up off of a Dumbbell Bodyweight Dips - Triceps Version Bodyweight Incline Push-Up Close-Grip Bodyweight Push-Ups - Close Triceps Position Bodyweight Close-Grip Dumbbell Press Dumbbell

Easier than the One Arm Floor Press

Same movement pattern, lower entry difficulty — work up from here.

Bench Dips beginner · Bodyweight Close-Grip Barbell Bench Press beginner · Barbell Close-Grip Dumbbell Press beginner · Dumbbell

Harder than the One Arm Floor Press

Bench Press with Chains expert · Barbell

Superset the One Arm Floor Press with

Opposing biceps work — alternate sets without extra rest.

Drag Curl biceps Lying High Bench Barbell Curl biceps Seated Close-Grip Concentration Barbell Curl biceps Barbell Curl biceps

Common questions

What muscles does the One Arm Floor Press work?

The One Arm Floor Press primarily works the triceps, with the chest and shoulders as secondary movers. Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press train the same muscle, across 9 equipment types.

What equipment do you need for the One Arm Floor Press?

A Barbell. Without a barbell, Bench Dips, Close-Grip Push-Up off of a Dumbbell, and Dips - Triceps Version train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the One Arm Floor Press suitable for beginners?

It is rated intermediate. Start with Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press and work up.

Where should the One Arm Floor Press go in a workout?

Early — the One Arm Floor Press is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Drag Curl and Lying High Bench Barbell Curl later.

Similar exercises

Bench Dips Bodyweight Close-Grip Barbell Bench Press Barbell Close-Grip Dumbbell Press Dumbbell Close-Grip EZ-Bar Press EZ Curl Bar Close-Grip Push-Up off of a Dumbbell Bodyweight Decline Close-Grip Bench To Skull Crusher Barbell