One Arm Floor Press

Technique

How to perform One Arm Floor Press

1. Lie on the floor with one dumbbell positioned beside the working shoulder.
2. Roll slightly toward the dumbbell, grip it securely, and use both hands to guide it into position before returning your back and shoulders to the floor.
3. Hold the dumbbell with a neutral or slightly angled grip, keep the wrist stacked over the elbow, and place the free arm on the floor for balance.
4. Inhale as you lower the dumbbell until the back of your upper arm gently contacts the floor.
5. Pause without bouncing, then exhale as you press the dumbbell upward until the arm is extended.
6. Complete the prescribed repetitions, lower the dumbbell safely with both hands, and switch sides.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.