How to do the Barbell One Arm Floor Press
Barbell One Arm Floor Press is an intermediate multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Barbell One Arm Floor Press demonstration · © GymiaFit
Barbell One Arm Floor Press at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell One Arm Floor Press step by step
- 1Lie flat on your back on the floor with your knees bent and feet flat on the ground.
- 2Hold the barbell with one hand, palm facing up, and extend your arm straight up over your chest.
- 3Slowly lower the barbell towards your chest, keeping your elbow close to your body.
- 4Pause for a moment at the bottom, then push the barbell back up to the starting position.
- 5Repeat for the desired number of repetitions, then switch arms.
Barbell One Arm Floor Press — questions
What muscles does the Barbell One Arm Floor Press work?
The Barbell One Arm Floor Press primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Barbell One Arm Floor Press?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell One Arm Floor Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell One Arm Floor Press?
Barbell Close-grip Bench Press, Barbell Incline Close Grip Bench Press, Barbell Jm Bench Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell One Arm Floor Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.