Barbell One Arm Floor Press
Description
The barbell one arm floor press is performed lying on the floor pressing a short barbell with one arm. The single-arm loading creates strong rotational and lateral force the core must resist. The floor stops the descent for shoulder safety, making it both a chest builder and a core stability exercise.
Muscle Group
Equipment Required
Barbell One Arm Floor Press Instructions
- Lie on the floor with a short barbell or trap bar set up beside you.
- Grip the bar in one hand at chest level with knees bent.
- Brace your core hard against the asymmetric load.
- Plant your feet flat on the floor.
- Press the bar straight up until your arm is fully extended.
- Lock out at the top while resisting rotation in your trunk.
- Lower the bar back down with control until your elbow touches the floor.
- Complete reps on one side, then switch arms.
Barbell One Arm Floor Press Form & Visual
Barbell One Arm Floor Press Benefits
- Builds unilateral chest strength
- Strong anti-rotation core demand
- Floor protects the shoulders
- Corrects left-right imbalances
- Develops trunk stability
- Useful for breaking through bench plateaus
Barbell One Arm Floor Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Obliques
- Core stabilizers
Barbell One Arm Floor Press Variations & Alternatives
- Floor Press
- Dumbbell Floor Press
- Single Arm Press
- Landmine Press
