Weighted One-arm Floor Press
Muscle Groups: Chest
Weighted 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 Weighted One-arm Floor Press with proper form and technique.
- 1
Lie on your back on the floor with your knees bent and feet flat.
- 2
Hold a dumbbell in one hand, keeping your elbow bent at a 90-degree angle next to your body.
- 3
Press the dumbbell up until your arm is fully extended, then lower it back to the starting position.
- 4
Keep your core tight to maintain stability throughout the movement.
Tips for Success
These tips will help you perform Weighted One-arm Floor Press safely and effectively while maintaining proper form.
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Ensure your back remains flat against the floor to avoid arching.
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Keep your movements slow and controlled to prevent injuries.
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Use a light weight to master the form before progressing to heavier weights.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
