One-Arm Floor Press
Primary
Chest
Secondary
Triceps, Shoulders, Core
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The One-Arm Floor Press is a compound pushing movement that primarily targets your chest. Use to address imbalances or as a shoulder-friendly pressing option.
Everything You Need to Know About the One-Arm Floor Press
The One-Arm Floor Press is a intermediate difficulty exercise that targets your Chest (pectoralis major). It's a popular choice for building strength and muscle in these areas. When should you use it? Use to address imbalances or as a shoulder-friendly pressing option. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters working on unilateral strength. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
One-Arm Floor Press — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the One-Arm Floor Press?
- 1
Lie on the floor with knees bent and one dumbbell.
- 2
Hold the dumbbell in one hand at chest level.
- 3
Press the dumbbell straight up toward the ceiling.
- 4
Fully extend your arm at the top.
- 5
Lower until your upper arm touches the floor.
- 6
Complete all reps, then switch arms.
What are the best tips for the One-Arm Floor Press?
Keep your non-working arm out for balance.
Brace your core to prevent rotation.
Touch your tricep to the floor briefly at the bottom.
Press in a straight line, not at an angle.
Common One-Arm Floor Press mistakes
Rotating the torso during the press.
During any pressing movement like the One-Arm Floor Press, this mistake reduces how effectively your Chest (pectoralis major) can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest (pectoralis major) driving the movement, something is off.
Not bracing the core adequately.
Without core engagement during the One-Arm Floor Press, your spine loses its protective brace. Think about tightening your midsection as if someone were about to push you — maintain that tension through every rep.
Not touching the floor at the bottom.
During any pressing movement like the One-Arm Floor Press, this mistake reduces how effectively your Chest (pectoralis major) can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest (pectoralis major) driving the movement, something is off.
Using momentum to press the weight.
Bouncing or using momentum during the One-Arm Floor Press takes work away from your Chest (pectoralis major) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
One-Arm Floor Press — who it's best for
Intermediate lifters working on unilateral strength.
How to Program the One-Arm Floor Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-10 reps per arm. Rest 60-90s.
What are good alternatives to the One-Arm Floor Press?
Other Variations
- One-Arm Kettlebell Floor Press
- Alternating Floor Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the One-Arm Floor Press — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Keep your core braced throughout.
- Start with your weaker arm first.