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One-Arm Barbell Floor Press
A single-arm barbell press from the floor that builds triceps and chest lockout strength while demanding heavy core and shoulder stability.
ArmsBarbellHorizontal press
Primary
Triceps brachiiPectoralis major
Secondary
Anterior deltoidCore stabilizers
Equipment
Barbell
Pattern
Horizontal press
Setup
- 01Lie on the floor beside a loaded barbell.
- 02Grip the bar at its center with one hand.
- 03Bend the knees and plant both feet.
- 04Extend the free arm out for balance.
Execution
- 01Press the bar up to full lockout.
- 02Balance the bar carefully over the shoulder.
- 03Lower until the upper arm rests on the floor.
- 04Pause briefly, then press again.
Checkpoints
- -The bar stays level; the wrist stacks over the elbow.
- -The upper arm touches down softly each rep.
- -Hips and shoulders stay square on the floor.
- -The press path finishes directly over the shoulder.
Common mistakes
- -Gripping off-center so the bar tilts mid-rep.
- -Bouncing the upper arm off the floor.
- -Twisting the torso toward the working side.
- -Loading heavy before the balance is mastered.
Programming notes
- -Use 3 to 4 sets of 5 to 8 reps per arm.
- -Start with an empty bar; balance is the first limiter.
- -The dead-stop pause builds lockout strength for bench pressing.
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