One Arm Floor Press

One Arm Floor Press demonstration

How to Perform

1. 1Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
2. 2Have 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. 3Make sure the hand you are not using to lift the weight is placed by your side.
4. 4Begin 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. 5Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
6. 6Repeat until you have performed your recommended repetitions.
7. 7Switch arms and repeat the movement.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •As a compound movement, this exercise works multiple muscle groups efficiently