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All exercises

Barbell one arm floor press

Intermediate

Barbell one arm floor press is a compound barbell exercise for the triceps, also working the chest and front delts.

Trained one side at a time.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Barbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Lie flat on your back on the floor with your knees bent and feet flat on the ground.
  2. 2Hold the barbell with one hand, palm facing up, and extend your arm straight up over your chest.
  3. 3Slowly lower the barbell towards your chest, keeping your elbow close to your body.
  4. 4Pause for a moment at the bottom, then push the barbell back up to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Dumbbell decline one arm hammer pressDumbbell
  • Dumbbell incline one arm hammer pressDumbbell
  • Dumbbell one arm hammer press on exercise ballDumbbell
  • Dumbbell incline one arm hammer press on exercise ballDumbbell
  • Barbell incline reverse-grip pressBarbell
  • Triceps pressBodyweight

Easier variations

  • Triceps pressBodyweight
  • Dumbbell close-grip pressDumbbell
  • Dumbbell lying elbow pressDumbbell

Harder variations

  • Stalder pressBodyweight
Logged today · 3 min restBarbell one arm floor press

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