One Arm Floor Press
The One Arm Floor Press is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Triceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. The chest and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the One Arm Floor Press work?
The One Arm Floor Press primarily works the Triceps. Secondary muscles include the Chest, Shoulders, which assist during the movement.
Is the One Arm Floor Press good for beginners?
The One Arm Floor Press is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the One Arm Floor Press?
You need barbell to perform the One Arm Floor Press. Most commercial gyms will have this available.
Track Your Progress
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