One-arm Floor Press
Muscle Groups: Chest
One-arm Floor Press focuses on Chest, with Shoulders, Triceps, Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform One-arm Floor Press with proper form and technique.
- 1
Lie on your back on the floor, knees bent and feet flat, with a dumbbell in one hand, arm bent at 90 degrees above your chest.
- 2
Press the dumbbell straight up towards the ceiling until your arm is fully extended, engaging your chest
- 3
Lower the dumbbell back down to the starting position, keeping your elbow close to your side throughout the movement.
Tips for Success
These tips will help you perform One-arm Floor Press safely and effectively while maintaining proper form.
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Keep your core tight to protect your back and maintain stability.
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Avoid arching your back; keep it flat against the floor while pressing the dumbbell.
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Use a lighter weight if you're unsure of your form and gradually increase as you gain strength.
Secondary Muscles
While One-arm Floor Press primarily targets Chest , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps, Abs . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed One-arm Floor Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as One-arm Floor Press, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
