One Arm Floor Press
Lie on the floor with knees bent and press a barbell one-handed with a neutral grip. Lower until the elbow touches the ground, then press back up.
- Difficulty
- Intermediate
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 5
Form sequence
01 · lie down
Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
02 · receive bar
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).
03 · free hand
Make sure the hand you are not using to lift the weight is placed by your side.
04 · lower · Key step
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).
05 · press up
Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
06 · repeat
Repeat until you have performed your recommended repetitions.
07 · switch arms
Switch arms and repeat the movement.
