Barbell One Arm Floor Press

How to perform it

Step-by-step instructions

1. 01Lie on the floor with knees bent and position a very light barbell so the working hand grips its balance point at chest level.
2. 02Plant the feet, brace the abdomen against rotation, keep the wrist stacked, and hold the free arm out for balance.
3. 03Press the bar vertically until the elbow is straight while keeping both ends level and the torso square.
4. 04Lower slowly until the upper arm lightly contacts the floor; pause without bouncing or letting the bar tip.
5. 05Complete the side with controlled repetitions, lower the bar safely with both hands or assistance, then match the setup on the other side.