Barbell One Arm Floor Press

Also known as: one arm barbell floor press

Advanced

Triceps

Barbell

Barbell One Arm Floor Press is a graduate-level take on the pattern and fits late in an arms workout.

How to do Barbell One Arm Floor Press

Lie flat on your back on the floor with your knees bent and feet flat on the ground.
Hold the barbell with one hand, palm facing up, and extend your arm straight up over your chest.
Slowly lower the barbell towards your chest, keeping your elbow close to your body.
Pause for a moment at the bottom, then push the barbell back up to the starting position.
Repeat for the desired number of repetitions, then switch arms.

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Barbell One Arm Floor Press Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Reset the bar between reps rather than bouncing.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Take the smallest plate jump available once the reps are clean.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.

Common Barbell One Arm Floor Press Mistakes

Gripping off-centre so one side carries more load

Set both hands on matching knurl marks before each set.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Easier and Harder Than Barbell One Arm Floor Press

Easier progression

EZ-Bar Skullcrusher

Swap Barbell One Arm Floor Press For

Dumbbell One Arm Kickback

Handstand Push-up

Cable Kickback

Barbell One Arm Floor Press — Frequently Asked Questions

How do you do the Barbell One Arm Floor Press?

Lie flat on your back on the floor with your knees bent and feet flat on the ground. Hold the barbell with one hand, palm facing up, and extend your arm straight up over your chest. Slowly lower the barbell towards your chest, keeping your elbow close to your body. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell One Arm Floor Press work?

The Barbell One Arm Floor Press primarily targets the triceps. It is classified as a arms exercise and is performed with a barbell.

How many sets and reps of the Barbell One Arm Floor Press should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell One Arm Floor Press good for beginners?

Not usually. The Barbell One Arm Floor Press is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Barbell One Arm Floor Press?

Try the Dumbbell One Arm Kickback, Handstand Push-up or the Cable Kickback. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Barbell One Arm Floor Press the same as the one arm barbell floor press?

Yes. The Barbell One Arm Floor Press is also commonly called the one arm barbell floor press. Different gyms and training programs label it differently, but "one arm barbell floor press" refer to this same movement.