One Arm Floor Press
One Arm Floor Press is a compound strength exercise using barbell that trains the triceps.
StrengthBarbellIntermediateCompoundPush
Primary muscles: Triceps
Secondary muscles: Chest, Shoulders
How to do it
- Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
- Have a partner hand you the bar on one hand. When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press. However, this time your grip will be neutral (palms facing your torso).
- Make sure the hand you are not using to lift the weight is placed by your side.
- Begin the exercise by lowering the barbell until your elbow touches the ground. Make sure to breathe in as this is the eccentric (lowering part of the exercise).
- Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
- Repeat until you have performed your recommended repetitions.
- Switch arms and repeat the movement.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the One Arm Floor Press from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Triceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
