One Arm Floor Press

A unilateral pressing movement performed on the floor using a barbell, building uneven load strength and chest and triceps development.

Instructions

1. Lie down on a flat surface on your back with your back pressing against the floor or an exercise mat.
2. Make sure your knees are bent and your feet are flat on the floor for stability.
3. Have a partner hand you the bar on one hand.
4. When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press.
5. This time your grip will be neutral (palms facing your torso).
6. Make sure the hand you are not using to lift the weight is placed by your side.
7. Begin the exercise by lowering the barbell until your elbow touches the ground.
8. Breathe in as this is the eccentric (lowering) part of the exercise.
9. Then start lifting the barbell back up to the original starting position.
10. Breathe out during the concentric (lifting) part of the exercise.
11. Repeat until you have performed your recommended repetitions.
12. Switch arms and repeat the movement.

Tips

• The floor acts as a stopping point, limiting range of motion and reducing shoulder strain.
• This variation is excellent for building raw pressing strength.
• Maintain a neutral grip throughout the entire movement.
• Control both the lowering and pressing phases.
• Have a spotter available to hand you the barbell safely.
• Equal repetitions and weight on both sides maintain balanced development.
• The unilateral nature demands significant core stability.