One-Arm Barbell Floor Press

Body region

• Chest
• Arms

Equipment

• Barbell
• Squat Rack

Technique

1. Use a light barbell resting on low rack hooks or safeties beside your working side.
2. Lie on the floor, take the bar in one hand at its exact center and lift it off the supports over your shoulder.
3. Lower slowly until the upper arm touches the floor.
4. Press back up, keeping the bar level, then set it back on the supports and switch sides.

Cues

• Grip the exact center so the bar does not tip.
• Put the free hand out to the side on the floor for balance.
• Start much lighter than you expect: balancing the bar is the hard part.

Common mistakes

• Holding the bar off-center and letting one end drop.
• Using a heavy load without safeties.
• Twisting the torso to press.

Variations

• Close-Grip Barbell Floor Press

Alternatives

• Barbell Bench Press
• Close-Grip Bench Press
• Dumbbell Bench Press