Description

The barbell one arm floor press is a unilateral upper body exercise that targets the chest, shoulders, and triceps.

Starting Position

Lie on your back on the floor with your knees bent and feet flat. Hold the barbell in one hand with your arm extended above your chest.

Technical Execution

Lower the barbell towards your chest while keeping your elbow tucked close to your body. Press the barbell back up to the starting position.

Range of Motion

Lower the barbell down until your upper arm touches the floor, then press it back up to full extension.

Variations

You can perform this exercise with a dumbbell instead of a barbell, or try a different grip position for variety.

Common Mistakes

Common mistakes include arching the back excessively, using improper grip width, and not maintaining proper shoulder stability.

Practical Advice

Ensure your shoulder blades are retracted and depressed throughout the movement, and focus on maintaining control during the press.

Additional Notes

This exercise is great for identifying and correcting muscle imbalances between the left and right sides of the body.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

chest

Secondary Muscles