Beginner
One-Arm Floor Press
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
One-Arm Floor Press improves strength in the chest, shoulders, deltoids, and triceps. Although the floor press doesn't involve much of the lower body and is a partial range of motion lift, it is still a multi-jointed exercise that engages several other muscles.
Exercise Instructions
-
Step 1
Grab a dumbbell with an overhand grip and lie on your back. Bend your knees, placing your feet firmly on the floor. Free arm fully extended, palm resting on the floor. Stretch your arm holding the dumbbell out, lift your elbow at a 90-degree angle, triceps flat on the floor, and hold the dumbbell above your chest. -
Step 2
Exhale and tighten your body, pressing your weight against the ceiling. Pause, return to the starting position and switch hands.
Muscle Groups
One-Arm Floor Press targets Abs, Pecs, Shoulders, Triceps as seen below.
Exercise Tips
- Be sure to press your shoulder blades into the floor to increase your pressure.
- Pause at the bottom of the lift, negating the stretch reflex.
Dumbbell Floor Press
Beginner
Barbell Floor Press
Advanced
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