Exercise guide
Dumbbell Single Arm Floor Press
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
This unilateral variation targets the chest and triceps while building core stability by resisting rotation. The floor provides a hard stop that protects the shoulders 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 your knees bent and feet planted firmly.
- Hold a dumbbell in one hand with your arm extended toward the ceiling.
- Lower the weight until your upper arm rests on the floor at a 45-degree angle from your torso.
- Place your non-working arm flat on the floor out to the side for balance.
How to do it
- Exhale as you press the dumbbell straight up until your arm is fully extended but not locked out.
- Squeeze your chest and triceps at the top of the movement for one second.
- Inhale as you lower the weight under control until your tricep lightly touches the floor.
- Pause briefly at the bottom to eliminate momentum before starting the next rep.
Form checklist
- Keep your lower back pressed firmly into the floor throughout the set.
- Ensure your wrist stays stacked directly over your elbow.
- Avoid letting your shoulder roll forward off the floor as you press.
- Maintain a 45-degree angle between your elbow and your ribs to protect the shoulder joint.
Pro tips
- Drive your heels into the floor to create a stable base and prevent your body from tilting toward the weighted side.
- Focus on 'pushing yourself away from the floor' rather than just pushing the weight up to increase pectoral recruitment.
Make it harder
- Perform the press while holding a glute bridge to engage the posterior chain and further challenge core stability.
- Implement a 3-second eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the dumbbell single arm floor press work?
- The dumbbell single arm floor press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell single arm floor press?
- The dumbbell single arm floor press uses dumbbell.
- Is the dumbbell single arm floor press good for beginners?
- The dumbbell single arm floor press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.