Primary
Chest
Secondary
Triceps, Shoulders, Core
Equipment
Dumbbell
Difficulty
Intermediate
Type
Push
See how One-Arm Floor Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
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Lie on the floor with knees bent and one dumbbell.
Hold the dumbbell in one hand at chest level.
Press the dumbbell straight up toward the ceiling.
Fully extend your arm at the top.
Lower until your upper arm touches the floor.
Complete all reps, then switch arms.
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.
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.
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.
Losing your brace during the One-Arm Floor Press can make the rest of your position less stable. Tighten your midsection before the rep and maintain steady tension while the load moves.
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 makes the movement harder to control and can shift work away from your Chest (pectoralis major). Use a load you can move smoothly through the intended range.
Lifters with pressing asymmetry. Those seeking floor press benefits with unilateral loading. Anyone wanting shoulder-friendly single-arm pressing.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 8-10 reps per arm. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how One-Arm Floor Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels One-Arm Floor Press as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for One-Arm Floor Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for One-Arm Floor Press is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.