One Arm Floor Press
The One Arm Floor Press is a great exercise that targets the chest muscles. It is performed on a flat surface with the back pressing against the floor or an exercise mat, with the knees bent. A barbell or dumbbell is held in one hand and the arm is extended, similar to the starting position of a barbell bench press. The barbell or dumbbell is then lowered until the elbow touches the ground, with breathing in during the eccentric (lowering) part of the exercise. The weight is then lifted back up to the starting position, with breathing out during the concentric (lifting) part of the exercise. Variations of this exercise can be done by using dumbbells for greater isolation of the chest muscles. It is important to remember not to drop the barbell or dumbbell but to use both hands to move it away from the arm being exercised before dropping the weights, to ensure optimal safety and prevent any injuries.
Type:
Strength
Muscles Used:
Triceps
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- The One Arm Floor Press helps to target and strengthen the chest muscles.
- It is a safe and effective exercise which can be performed on a flat surface or an exercise mat.
- This exercise can be done with a barbell or dumbbell, and variations can be done with the use of two dumbbells.
- The One Arm Floor Press helps to improve muscular endurance, strength and stability.
- It is important to remember to use both hands to move the weight away from the arm being exercised before dropping the weights, to ensure optimal safety and prevent any injuries.
Step by Step Instructions For One Arm Floor Press
- Lie down on a flat surface with your back pressing against the floor or an exercise mat. Ensure that your knees are bent.
- Have a partner hand you the bar on one hand. Your arm should be fully extended, with a neutral grip (palms facing your torso).
- Place the hand you are not using to lift the weight by your side.
- Lower the barbell until your elbow touches the ground, while breathing in. This is the eccentric (lowering) part of the exercise.
- Lift the barbell back up to the starting position, while breathing out. This is the concentric (lifting) part of the exercise.
- Repeat the exercise for the recommended number of repetitions.
- Switch arms and repeat the movement.
Variations: You can also perform this exercise using dumbbells. Using dumbbells allows you to isolate your chest and add variety to your workouts.
Caution: After completing the exercise, do not drop the barbell or dumbbell next to you, as this can be dangerous to your rotator cuff and others around you. Instead, use both hands to grab the weight and place it to your side. Move the weight away from the arm you were exercising before dropping it, ensuring optimal safety and preventing injuries.
Warm Up Tips
- Before starting the One Arm Floor Press, warm up your body with some light cardio exercises such as jogging or jumping jacks. This will increase blood flow to your muscles and prepare them for the upcoming workout.
- Perform some dynamic stretches for your chest, shoulders, and arms. This can include arm circles, chest openers, and shoulder rolls. These stretches will help loosen up your muscles and improve your range of motion.
- Do a few sets of push-ups to activate your chest muscles. This will help you engage the right muscles during the One Arm Floor Press and prevent any imbalances or injuries.
- Grab a lighter dumbbell or kettlebell and perform a few sets of chest presses or chest flies. This will further warm up your chest muscles and prepare them for the heavier weight of the One Arm Floor Press.
- Take a few minutes to mentally focus and visualize yourself performing the One Arm Floor Press with proper form and control. This will help improve your mind-muscle connection and enhance your performance during the exercise.
- Start with a lighter weight for your first set of One Arm Floor Presses and gradually increase the weight with each subsequent set. This will allow your muscles to gradually adapt to the workload and reduce the risk of injury.
- Listen to your body and pay attention to any discomfort or pain. If something doesn't feel right, stop the exercise and consult with a fitness
One Arm Floor Press Safety Tips
- Ensure that you are lying down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
- Have a partner hand you the bar on one hand, ensuring that your arm is fully extended and your grip is neutral.
- Keep the hand you are not using to lift the weight placed by your side.
- Lower the barbell until your elbow touches the ground, remembering to breathe in during this eccentric part of the exercise.
- Lift the barbell back up to the starting position, breathing out during the concentric part of the exercise.
- Repeat the exercise for the recommended number of repetitions.
- Switch arms and repeat the movement.
Variations: You can also perform this exercise using dumbbells to target your chest muscles and add variety to your workouts.
Caution: After completing the exercise, do not drop the barbell or dumbbell next to you as this can be dangerous to your shoulders and others around you. Instead, use both hands to grab the weight and place it to your side before dropping it. This will ensure optimal safety and prevent any injuries.
Incorporating Into Other Workouts
One way to incorporate the One Arm Floor Press into your workouts is to include it as a chest exercise in your upper body routine. Here is an example of how you can structure your workout to include this exercise:
1. Warm up: Start with 5-10 minutes of light cardio to get your blood flowing and warm up your muscles.
2. Compound exercise: Begin your workout with a compound exercise such as the barbell bench press or push-ups to target the chest muscles as a whole.
3. One Arm Floor Press: After completing the compound exercise, move on to the One Arm Floor Press. Perform the exercise as described above, focusing on maintaining proper form and control throughout each repetition. Start with a weight that challenges you but allows you to perform the exercise with good technique.
4. Superset: To maximize your workout efficiency, pair the One Arm Floor Press with another exercise that targets a different muscle group. For example, you can superset it with a back exercise such as bent-over rows or a shoulder exercise like overhead presses. Alternate between the two exercises, performing one set of each without resting in between. Rest for 30-60 seconds after completing both exercises and repeat for the desired number of sets.
5. Variation: If you want to add variety to your workouts, you can also incorporate the dumbbell variation of the One Arm Floor Press. This can be done by replacing the barbell with dumbbells and performing the exercise in the same manner.
6. Cool down