Barbell One Arm Floor Press

Barbell One Arm Floor Press

The Barbell One Arm Floor Press is a fantastic exercise that targets the chest, triceps, and shoulders. This exercise is performed by lying on the floor with a barbell in one hand, while the other arm remains extended to the side for stability. The barbell is then pressed upwards, extending the arm fully before lowering it back down to the starting position. This exercise can be a game-changer for your upper body strength and muscular development. The use of a barbell in this exercise allows for increased resistance, making it a great option for individuals looking to build strength and muscle mass. By performing the floor press unilaterally, you also engage the stabilizer muscles to a greater extent, enhancing overall balance and coordination. Incorporating the Barbell One Arm Floor Press into your workout routine can yield numerous benefits. It not only helps to increase upper body strength but can also improve functional movement patterns. Additionally, this exercise can be beneficial for athletes who require high levels of upper body power, such as boxers, swimmers, and basketball players. However, it is crucial to maintain proper form and technique when performing the Barbell One Arm Floor Press. This includes keeping the core engaged, maintaining a neutral spine, and using controlled movements throughout. It is recommended to start with lighter weights and gradually increase over time as you gain confidence and strength. Remember, always warm up adequately before performing any exercise, and if you experience any discomfort or pain during the exercise, stop immediately and consult with a fitness professional to ensure proper form and prevent any potential injuries.


  • Lie flat on your back on the floor with your legs extended and a barbell placed next to one side of your body.
  • Reach over with one arm and grab the barbell with an overhand grip, keeping your elbow bent and the barbell resting on the floor next to your shoulder.
  • Engage your core and press the barbell up towards the ceiling by extending your arm, keeping it in line with your shoulder and your wrist in line with your elbow.
  • Pause for a moment at the top of the movement, then slowly lower the barbell back down to the starting position, maintaining control throughout the entire motion.
  • Repeat the exercise for the desired number of repetitions, then switch arms and repeat the same movement on the opposite side.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise.
  • Increase the weight gradually to challenge and improve your strength.
  • Engage your core muscles to stabilize your body during the exercise.
  • Don't rush the movement; focus on controlled and slow repetitions.
  • Alternate arms with each set to ensure balanced development.
  • Incorporate variations like using different grip positions for added challenge.
  • Listen to your body and rest when needed to avoid overtraining or injury.
  • Include a mix of compound exercises to target multiple muscle groups.
  • Fuel your body with a balanced diet to support muscle growth and recovery.
  • Stay consistent with your training schedule to see long-term progress.


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