One Arm Floor Press
How to do the One Arm Floor Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Shoulders
Barbell
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.
Log it, see it on your body.
Every One Arm Floor Press set you log feeds Ascend's anatomy heatmap — so your triceps volume is visible at a glance — and counts toward your bodyweight-strength tier.
More triceps exercises
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