Chest / Advanced / Compound (multi-joint)

One-Arm Barbell Floor Press

A single-arm press of a barbell held at its center from the floor, training the chest and triceps with added stability demands.

At a glance

Primary

Chest, Triceps

Secondary

Front delts, Forearms & grip, Obliques

Equipment

Barbell

Movement pattern

Horizontal push

Level

Advanced

Type

Chest, Compound (multi-joint), One side at a time, Balance / unstable

Loads the wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on your back on the floor with knees bent and feet flat.
2. Hold a barbell at its center in one hand, arm extended over your chest, balancing the bar.
3. Lower the bar until your upper arm touches the floor.
4. Press it back up to full extension, then switch arms after the set.

Tips

• Use a light bar; balancing it is the challenge.
• Have a partner hand you the bar.

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