Hominin · exercise
One Arm Floor Press
One Arm Floor Press is a intermediate strength exercise using barbell. It works the triceps, with help from the chest and shoulders.
intermediatebarbellpush movementcompoundstrength
- Main muscles
- triceps
- Also works
- chest, shoulders
How to do it
- Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
- 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).
- Make sure the hand you are not using to lift the weight is placed by your side.
- 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).
- Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
- Repeat until you have performed your recommended repetitions.
- Switch arms and repeat the movement.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Close-Grip Barbell Bench Press · barbell, beginner
- Decline EZ Bar Triceps Extension · barbell, beginner
- JM Press · barbell, beginner
- Standing Overhead Barbell Triceps Extension · barbell, beginner
- Decline Close-Grip Bench To Skull Crusher · barbell, intermediate
- Incline Barbell Triceps Extension · barbell, intermediate
- Lying Close-Grip Barbell Triceps Extension Behind The Head · barbell, intermediate
- Reverse Triceps Bench Press · barbell, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).