Single-Arm Barbell Floor Press
A floor press holding a barbell by its middle in one hand with a neutral grip. Balancing the long bar makes the shoulder and core stabilise hard, while the floor keeps the range short and shoulder-friendly.
Primary muscles
- Triceps
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Obliques
- Sets
- 3
- Reps
- 6–10 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with knees bent and have a partner hand you a light barbell, gripping it at the middle with your palm facing in and your arm straight over your shoulder, the bar running along your body.
Rest your free arm on the floor at your side.
Lower the bar under control until your elbow touches the floor, keeping it tucked beside you.
Pause without letting either end of the bar tip.
Press back up to lockout over the shoulder, then switch arms after the set.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Squeeze the bar hard
Keep the bar level
Elbow close to your ribs
Common mistakes
Starting too heavy to keep the bar balanced
Letting the bar tip toward your head or feet
Rolling onto the working shoulder
Safety notes
Use a light bar and a partner to hand it off and take it back.
Keep your face out of the bar's path in case it tips.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.