One Arm Floor Press
- Works
- Triceps, plus chest and shoulders
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound, one side at a time
How to do it
Setup. 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.
Cues
- Knees bent, back flat on the floor.
- Neutral grip, bar balanced.
- Lower until the upper arm touches.
- Press up, keep the bar level.
Common mistakes
- Bar tipping end to end.
- Bouncing the elbow.
Where to start
Sets3
Reps6-10 per arm
Rest1.5 min
Tempo2-1-1
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have sore wrists. Pain that's sharp or gets worse set to set means stop.