What muscles does the Barbell One-Arm Floor Press work?

This exercise primarily targets the chest, triceps, and front shoulders, while also engaging the forearm for grip and stability. The one-arm variation demands more core involvement to keep your body balanced on the floor.

What equipment do I need for the Barbell One-Arm Floor Press and are there alternatives?

You’ll need a barbell and weight plates for this movement. If a barbell isn’t available, you can substitute with a dumbbell or a kettlebell to perform the same one-arm floor press.

Is the Barbell One-Arm Floor Press suitable for beginners?

Beginners can perform this exercise with very light weight to focus on form and stability. It’s important to master basic pressing movements first and ensure you can control the barbell safely with one arm.

What are common mistakes to avoid when doing the Barbell One-Arm Floor Press?

Avoid arching your lower back, letting your elbow flare out excessively, or lowering the barbell too quickly. Maintain a firm grip, keep your core braced, and lower the weight in a controlled manner to prevent strain.

How many sets and reps should I do for the Barbell One-Arm Floor Press?

For strength, aim for 3–5 sets of 4–6 reps per arm with challenging weight. For muscle endurance, use lighter weight and perform 3–4 sets of 10–12 controlled reps per arm.

What safety tips should I follow when performing the Barbell One-Arm Floor Press?

Always use a weight you can handle safely with one arm and start with warm-up sets. Keep your working arm aligned and have a spotter nearby if you’re pressing heavier loads to reduce the risk of dropping the barbell.

Are there variations or modifications for the Barbell One-Arm Floor Press?

You can increase difficulty by slowing the tempo or pausing briefly at the bottom of the press. Alternatively, perform the movement with a dumbbell for easier setup, or add a hip bridge to engage your glutes and core.

Barbell One-Arm Floor Press

Target Muscles

Primary:

Secondary:

Equipment Required

Barbell

Exercise Type

Weight & Reps

How To Do

Lie on your back with knees bent, holding a barbell in one hand above your chest while your other arm is out for balance. Lower the barbell slowly to your chest, keeping your elbow close to your body, then press it back up to the starting position. Keep your core braced and avoid arching your back throughout the movement.

Step-by-Step Instructions

Lie on your back on the floor with your knees bent and feet flat on the ground. Position a loaded barbell to your side, within easy reach.
Grasp the barbell with one hand, using an overhand grip (palm facing down) that is slightly wider than shoulder-width. Position the bar so that it is above your chest.
Extend your free arm out to the side for balance.
Brace your core and ensure your body is stable. This is your starting position.
Lower the barbell slowly and controllably towards your chest, bending your elbow. Keep your elbow tucked in close to your body throughout the movement. Aim to lower the bar until it lightly touches your chest.
Pause briefly at the bottom of the movement.
Press the barbell back up to the starting position, extending your arm fully. Focus on contracting your chest and triceps muscles.
Repeat the movement for the desired number of repetitions. Keep your body stable and avoid arching your back.
Once you have completed your set, carefully lower the barbell to the floor.
Switch to the other arm and repeat the exercise.

Explore more chest exercises or barbell exercises in our exercise library.

Alternative Exercises

Barbell Bench Press

Chest

Bench • Barbell

Barbell Incline Bench Press

Chest

Bench • Barbell

Dumbbell Bench Press

Chest

Bench • Dumbbell

Dumbbell Bench Press

Chest

Bench • Dumbbell

Frequently Asked Questions

What muscles does the Barbell One-Arm Floor Press work?: This exercise primarily targets the chest, triceps, and front shoulders, while also engaging the forearm for grip and stability. The one-arm variation demands more core involvement to keep your body balanced on the floor.
What equipment do I need for the Barbell One-Arm Floor Press and are there alternatives?: You’ll need a barbell and weight plates for this movement. If a barbell isn’t available, you can substitute with a dumbbell or a kettlebell to perform the same one-arm floor press.
Is the Barbell One-Arm Floor Press suitable for beginners?: Beginners can perform this exercise with very light weight to focus on form and stability. It’s important to master basic pressing movements first and ensure you can control the barbell safely with one arm.
What are common mistakes to avoid when doing the Barbell One-Arm Floor Press?: Avoid arching your lower back, letting your elbow flare out excessively, or lowering the barbell too quickly. Maintain a firm grip, keep your core braced, and lower the weight in a controlled manner to prevent strain.
How many sets and reps should I do for the Barbell One-Arm Floor Press?: For strength, aim for 3–5 sets of 4–6 reps per arm with challenging weight. For muscle endurance, use lighter weight and perform 3–4 sets of 10–12 controlled reps per arm.
What safety tips should I follow when performing the Barbell One-Arm Floor Press?: Always use a weight you can handle safely with one arm and start with warm-up sets. Keep your working arm aligned and have a spotter nearby if you’re pressing heavier loads to reduce the risk of dropping the barbell.
Are there variations or modifications for the Barbell One-Arm Floor Press?: You can increase difficulty by slowing the tempo or pausing briefly at the bottom of the press. Alternatively, perform the movement with a dumbbell for easier setup, or add a hip bridge to engage your glutes and core.