One Arm Floor Press
An intermediate compound strength exercise that works the triceps, using a barbell.
Starting position
End position
How to Do One Arm Floor Press
- Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
- 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).
- Make sure the hand you are not using to lift the weight is placed by your side.
- 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).
- Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
- Repeat until you have performed your recommended repetitions.
- Switch arms and repeat the movement.
Muscles Worked
Alternatives to One Arm Floor Press
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Standing Low-Pulley One-Arm Triceps Extension
An intermediate isolation strength exercise that works the triceps, using a cable machine.
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2
Dumbbell One-Arm Triceps Extension
An intermediate isolation strength exercise that works the triceps, using dumbbells.
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3
Standing One-Arm Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
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4
Standing Bent-Over One-Arm Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
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5
Cable One Arm Tricep Extension
A beginner isolation strength exercise that works the triceps, using a cable machine.
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6
One Arm Pronated Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
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7
One Arm Supinated Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
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8
Seated Bent-Over One-Arm Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
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9
Tate Press
An intermediate isolation strength exercise that works the triceps, using dumbbells.
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10
Bench Press
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
Frequently Asked Questions
What muscles do one arm floor press work?
One Arm Floor Press primarily works the triceps. The chest and shoulders assist as secondary muscles.
What equipment do I need for one arm floor press?
One Arm Floor Press uses barbell.
One Arm Floor Press: is it suitable for beginners?
One Arm Floor Press is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of one arm floor press?
Standing Low-Pulley One-Arm Triceps Extension, Dumbbell One-Arm Triceps Extension, Standing One-Arm Dumbbell Triceps Extension train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my one arm floor press reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; one arm floor press can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your One Arm Floor Press with AI
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