One Arm Floor Press
A intermediate strength exercise for the triceps, done with a barbell.
How to do the 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the One Arm Floor Press
Decline Close-Grip Bench To Skull CrusherBarbell · Intermediate
Reverse Triceps Bench PressBarbell · Intermediate
Close-Grip Barbell Bench PressBarbell · Beginner
Incline Barbell Triceps ExtensionBarbell · Intermediate
JM PressBarbell · Beginner
Lying Close-Grip Barbell Triceps Extension Behind The HeadBarbell · Intermediate
Close-Grip Push-Up off of a DumbbellBodyweight · Intermediate
Decline EZ Bar Triceps ExtensionBarbell · Beginner
Questions
What muscles does the One Arm Floor Press work?
Mainly the triceps, with the chest and shoulders helping.
Is the One Arm Floor Press good for beginners?
It's rated intermediate. Beginners can build up to it with Close-Grip Barbell Bench Press first.
What can I do instead of the One Arm Floor Press?
Good alternatives that train the triceps: Decline Close-Grip Bench To Skull Crusher, Reverse Triceps Bench Press, Close-Grip Barbell Bench Press or Incline Barbell Triceps Extension.
How many sets and reps of the One Arm Floor Press should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).