One-Arm Floor Press

The one-arm floor press strengthens the chest, shoulders, and triceps while creating balance and stability on each side. This move also actively engages the core.


  1. 44_A
    Grab a dumbbell with an overhand grip and lie flat on your back. Bend knees with feet firmly planted on floor. Fully extended free arm, planting palm flat on floor. Extend arm holding dumbbell outward, bringing elbow to a 90-degree position, triceps resting on floor, holding dumbbell above your chest.
  2. One-Arm Floor Press
    Exhale and brace core while pressing the weight toward ceiling. Pause, retract back to starting position and switch arms.

Trainer’s Tips

  • Be sure to drive shoulder blades into the ground to power the press.
  • Be sure to pause at the bottom of the lift, negating the stretch reflex.