VARIATIONS
One Arm Barbell Floor Press
One hand grips a single barbell end
This unilateral pressing movement isolates the triceps by using the floor to limit range of motion while challenging core stability. It builds lockout strength and corrects muscle imbalances between the left and right sides.
HOW TO DO IT
- Lie flat on the floor with knees bent and feet planted firmly.
- Grip one end of the barbell with a single hand.
- Extend your arm fully so the weight hovers above your chest.
- Lower the bar slowly until your tricep or elbow touches the floor.
- Press the weight back up to the starting position immediately.
- Complete all repetitions on one side before switching hands.
COMMON MISTAKES
- Allowing the hips to twist toward the working side.
- Bouncing the elbow off the floor to gain momentum.
- Lifting the shoulder blade off the ground during the press.
- Failing to control the bar during the downward phase.
TIPS
- Keep your non-working hand flat on the floor for balance.
- Drive through your heels to maintain a stable base.
- Prevent your torso from rotating as you lower the weight.
SAFETY
- Ensure the barbell is balanced to prevent it from tipping over.
- Do not attempt heavy loads without a spotter nearby.
DETAILS
- Muscles
- Triceps
- Equipment
- Barbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Floor press
- Load position
- At the sides
- Arms
- One
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Lying on the back
SIMILAR EXERCISES
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