How to do a Single Arm Floor Press

Authored by Fitbod

About Single Arm Floor Press

Sets Logged
361,790
Popularity Rank
467th
Difficulty
Intermediate
Chest Strength
43 mSCORE 79th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Lie your back onto the floor while squeezing your shoulder blades together and bending your knees to put your heels firmly on the ground.
  2. The floor should be in contact with your head, shoulders, and butt at all times.
  3. Position a dumbbell in your left hand overtop of of left shoulder with an extended arm.
  4. Keeping your core braced, flex your left elbow keeping it at a 45 degree angle from your torso.
  5. 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.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    25
    lbs
    30
    lbs
  • advanced
    8
    reps
    30
    lbs
    40
    lbs

Enter your stats to calculate your Sets & Reps