How to do a Single Arm Floor Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Single Arm Floor Press
Instructions for Proper Form
A unilateral compound exercise targeting the chest, triceps, and shoulders, with an emphasis on stabilizing muscles and core engagement. Performed by lying on the floor, pressing a dumbbell upwards with one arm until fully extended, then lowering it back to the starting position. This exercise enhances muscle balance and coordination by isolating one side of the body at a time, reducing the risk of developing muscular imbalances. It's particularly beneficial for those seeking to strengthen their upper body while enhancing core stability and unilateral strength.
- Lie your back onto the floor while squeezing your shoulder blades together and bending your knees to put your heels firmly on the ground.
- The floor should be in contact with your head, shoulders, and butt at all times.
- Position a dumbbell in your left hand overtop of of left shoulder with an extended arm.
- Keeping your core braced, flex your left elbow keeping it at a 45 degree angle from your torso.
- Once you have gently touched your elbow to the floor, exhale to return the dumbbell back to the starting position and repeat with the opposite side.
Weight & 1 Rep Max Calculator
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Alternatives & Variations to Single Arm Floor Press
1. Dumbbell Floor Press
73.8 mSCORESWAPPED 1,008 TIMESThe Dumbbell Floor Press targets the chest, triceps, and shoulders, offering a safer alternative to the bench press by limiting the range of motion. This exercise is effective for strengthening the upper body, with a focus on the lockout portion of the press, enhancing tricep strength and reducing shoulder strain. Ideal for those with limited equipment or seeking to minimize shoulder stress while still engaging the chest and arms.
2. Push Up
94.5 mSCORESWAPPED 252 TIMESPush Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.
- Intermediate
- Chest
3. Dumbbell Bench Press
99.7 mSCORESWAPPED 224 TIMESDumbbell Bench Press is a variation on the standard Bench Press. Like Bench Press, this compound exercise primarily targets the chest, while also training the triceps and shoulders. The use of dumbbells allows for greater instability which can help you become more stable on pushing movements in general, while also isolating each side of the body to prevent you from compensating for any weaknesses between sides.
4. Dumbbell Fly
98.3 mSCORESWAPPED 181 TIMESDumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.
5. Push Up on Knees
83.4 mSCORESWAPPED 169 TIMESPush Up on Knees is a beginner-friendly variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest, shoulders, and triceps. By performing the exercise on your knees, you reduce the overall resistance, making it easier to execute. This is a great exercise for building the foundational strength needed to progress to full Push Ups.
6. Alternating Dumbbell Bench Press
82 mSCORESWAPPED 155 TIMESAlternating Dumbbell Bench Press is a variation on the more standard Dumbbell Bench Press. Like other Bench Press variations, this compound exercise primarily targets your chest, shoulders, and triceps. By alternating arms, you add instability and a greater need for core stabilization, helping to address any strength discrepancies between sides. This variation can also increase time under tension, making it an excellent exercise for muscle endurance.
7. Dumbbell Squeeze Press
91.1 mSCORESWAPPED 110 TIMESSimilar to other Bench Press variations, this compound exercise primarily targets your chest, shoulders, and triceps. Unlike many other variations, some of the tension from this exercise is caused by pressing two dumbbells together rather than simply relying on the weight of those dumbbells. This helps maintain more tension in your chest throughout the movement without relying on other pieces of equipment. The positioning of the dumbbells can also take some tension out of your shoulders, and helps to further isolate your chest.
8. Dumbbell Incline Bench Press
99 mSCORESWAPPED 109 TIMESDumbbell Incline Bench Press is a variation on the more standard Barbell Incline Bench Press. This compound exercise primarily targets the chest, but the incline also places more emphasis on the shoulders. The use of dumbbells makes this exercise more unstable than its barbell counterpart, while also forcing you to address any strength discrepancies between sides.
9. Svend Press
65 mSCORESWAPPED 107 TIMESSvend Press is a compound exercise that primarily targets the chest, shoulders, and triceps. Unlike traditional presses, it involves pressing a pair of plates together with both hands, which increases tension in the chest throughout the movement. This is a great exercise for achieving better muscle activation by focusing on squeezing the chest muscles, making it an excellent addition to any chest workout.
10. Machine Fly
98.2 mSCORESWAPPED 104 TIMESMachine Fly is a variation on the more standard Dumbbell Fly. This isolation chest exercise primarily targets the chest, but also recruits the shoulders. The use of a machine makes the exercise more stable allowing you to focus on exertion or learn the movement with minimal risk of injury. This is a great exercise for beginners looking to learn the movement, or advanced lifters looking to push this movement to it’s limit.