Barbell One Arm Floor Press
Build powerful triceps and shoulder stability with the Barbell One Arm Floor Press.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell One Arm Floor Press
Barbell Reverse Grip Floor Press
Upper Arms · Barbell
Barbell JM Bench Press
Upper Arms · Triceps Brachii · Barbell
EZ Barbell JM Bench Press
Upper Arms · Triceps Brachii · EZ Barbell
Dumbbell One Arm Kickback
Upper Arms · Triceps Brachii · Dumbbell
Description
The Barbell One Arm Floor Press is a compound movement that targets the chest, triceps, and shoulders. The exercise involves lying on the floor and pressing a barbell upward using one arm.
Save Barbell One Arm Floor Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Barbell One Arm Floor Press
- 01Setup
Lie on your back on the floor with your knees bent and feet flat on the ground. Position a light barbell across your chest.
- 02Setup
Grasp the barbell with one hand in an overhand grip, slightly narrower than shoulder-width, ensuring your wrist is neutral and the bar is balanced over your shoulder. Extend your free arm out to the side for stability.
- 03
Inhale and brace your core, then slowly lower the barbell by bending your elbow, keeping it tucked close to your side. Continue lowering until your triceps lightly touch the floor.
- 04
Exhale and powerfully press the barbell straight up, extending your elbow fully until your arm is locked out directly over your shoulder. Maintain control throughout the upward movement.
- 05
Repeat for the desired number of repetitions on one arm, then carefully switch the barbell to your other hand and perform the same number of reps.
Tips
- Start with a very light barbell to master the balance and form before increasing the weight, as stability is key for this unilateral movement.
- Maintain constant core tension throughout the entire exercise to prevent your torso from twisting and provide a stable base for the press.
- Keep your working elbow tucked close to your body to maximize triceps activation and protect your shoulder joint from unnecessary strain.
- Control the eccentric (lowering) phase of the movement; a slow and controlled descent enhances muscle activation and builds strength.
Common mistakes
- Using excessive weight compromises stability and form; reduce the weight to maintain strict control and proper elbow tuck throughout the movement.
- Flaring the elbow out shifts tension away from the triceps and can strain the shoulder; keep your elbow tucked close to your side to target the triceps effectively.
- Losing core tension causes the body to twist and reduces stability; actively brace your abdominal muscles throughout the lift to maintain a solid foundation.
In the Ellim app, Barbell One Arm Floor Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train barbell one arm floor press?
Get Ellim — FreeQuestions
What muscles does Barbell One Arm Floor Press work?
Barbell One Arm Floor Press primarily targets Triceps Brachii. Secondary muscles include Deltoid Posterior.
Is Barbell One Arm Floor Press good for beginners?
Barbell One Arm Floor Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell One Arm Floor Press?
You need Barbell to perform Barbell One Arm Floor Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell One Arm Floor Press?
Start with a very light barbell to master the balance and form before increasing the weight, as stability is key for this unilateral movement. Maintain constant core tension throughout the entire exercise to prevent your torso from twisting and provide a stable base for the press. Keep your working elbow tucked close to your body to maximize triceps activation and protect your shoulder joint from unnecessary strain. Control the eccentric (lowering) phase of the movement; a slow and controlled descent enhances muscle activation and builds strength.
What are common mistakes when doing Barbell One Arm Floor Press?
Using excessive weight compromises stability and form; reduce the weight to maintain strict control and proper elbow tuck throughout the movement. Flaring the elbow out shifts tension away from the triceps and can strain the shoulder; keep your elbow tucked close to your side to target the triceps effectively. Losing core tension causes the body to twist and reduces stability; actively brace your abdominal muscles throughout the lift to maintain a solid foundation.
Related exercises
Barbell Reverse Close-grip Bench Press
Upper Arms · Triceps Brachii · Barbell
Barbell Lying Triceps Extension
Upper Arms · Triceps Brachii · Barbell
Barbell Lying extension
Upper Arms · Triceps Brachii · Barbell
Dumbbell Tate Press
Upper Arms · Triceps Brachii · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Barbell One Arm Floor Press.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store