Exercise guide
Barbell One Arm Floor Press
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
The Barbell One Arm Floor Press is a unilateral compound movement that builds pressing power and triceps thickness while improving shoulder stability and core anti-rotation. By using the floor to limit range of motion, it reduces shoulder strain and emphasizes the lockout phase of the press.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on the floor with a barbell positioned parallel to your body.
- Grip the center of the barbell with one hand using a firm overhand grip, ensuring your wrist is straight.
- Bend your knees and place your feet flat on the floor to stabilize your lower body.
- Position your working arm so the elbow is at a 45-degree angle relative to your torso.
How to do it
- Exhale and press the barbell vertically until your arm is fully locked out over your shoulder.
- Inhale and lower the barbell slowly (2-3 seconds) until your upper arm lightly touches the floor.
- Pause briefly at the bottom without letting the weight rest completely on the floor to maintain tension.
- Drive the weight back up explosively while keeping your shoulder blades retracted and pinned to the ground.
Form checklist
- Keep your wrist stacked directly over your elbow throughout the entire range of motion.
- Avoid letting your torso rotate toward the weighted side; keep both shoulders on the floor.
- Touch the floor softly with your triceps rather than bouncing the elbow off the ground.
- Maintain a tight core to resist the lateral pull of the unbalanced barbell.
Pro tips
- Squeeze the barbell as hard as possible to engage the rotator cuff and improve shoulder stability through irradiation.
- Drive your heels into the floor to create total-body tension, which helps stabilize the spine during the unilateral load.
Make it harder
- Straighten your legs completely to reduce your base of support and significantly increase the core stability requirement.
- Add a 2-second pause at the bottom of the rep with the triceps barely hovering above the floor.
Frequently asked
- What muscles does the barbell one arm floor press work?
- The barbell one arm floor press primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the barbell one arm floor press?
- The barbell one arm floor press uses barbell.
- Is the barbell one arm floor press good for beginners?
- The barbell one arm floor press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.