One-Arm Floor Press
Primary
Chest
Secondary
Triceps, Shoulders, Core
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
One-Arm Floor Press
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One-arm floor press combines floor press shoulder protection with single-arm imbalance correction. The floor stops your elbow at the same point every rep while each arm works independently. Find imbalances, fix them, and build pressing strength—all while going easy on your shoulders.
When to use it
Use to address imbalances or as a shoulder-friendly pressing option.
Who it's for
Lifters with pressing asymmetry. Those seeking floor press benefits with unilateral loading. Anyone wanting shoulder-friendly single-arm pressing.
Brace hard with your core—the dumbbell wants to rotate your torso. Let your upper arm touch the floor briefly at the bottom, then press without bouncing. Your free hand can grip the floor for stability.
One-Arm Floor Press — targeted muscles
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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.
When to Use the One-Arm Floor Press
Use one-arm floor press when standard floor press reveals strength differences between sides. Works well after bilateral pressing to address asymmetry. The shoulder-friendly nature makes it suitable during recovery phases too.
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
Lifters with pressing asymmetry. Those seeking floor press benefits with unilateral loading. Anyone wanting shoulder-friendly single-arm pressing.
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
Frequently Asked Questions About the One-Arm Floor Press
The One-Arm Floor Press primarily targets the Chest (pectoralis major), making it an effective exercise for chest development. Secondary muscles worked during the One-Arm Floor Press include Triceps, Front shoulders, Core, providing additional training stimulus. Stabilizer muscles engaged include Obliques, Serratus anterior.
The One-Arm Floor Press is rated as intermediate difficulty, meaning it requires some training experience. Lifters with pressing asymmetry. Those seeking floor press benefits with unilateral loading. Anyone wanting shoulder-friendly single-arm pressing. Focus on proper technique and consider starting with easier variations.
For the One-Arm Floor Press, the recommended approach depends on your goals. 3-4 sets of 8-10 reps per arm. Rest 60-90s. For strength, use 5-8 reps per arm. For muscle growth, perform 8-12 reps per arm. For endurance, complete 12-15 reps per arm.
Yes, the One-Arm Floor Press can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting chest.
Good alternatives to the One-Arm Floor Press include: Floor Press, Single-Arm Dumbbell Press. These exercises target similar muscle groups as the One-Arm Floor Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
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Safety Notes
- Keep your core braced throughout.
- Start with your weaker arm first.