One Arm Floor Press

What is One Arm Floor Press? The one arm floor press is a variation of the traditional floor press exercise where you perform the movement using only one arm at a time. This exercise is great for targeting the chest, triceps, and shoulder muscles while also improving stability and balance.

Tutorial

1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
2. Hold a dumbbell in one hand with your palm facing away from you, and extend your arm straight up towards the ceiling.
3. Lower the weight down towards your chest while keeping your elbow close to your body.
4. Press the weight back up to the starting position, fully extending your arm.

Common Mistakes

• Arching your back off the floor.

• Using momentum to lift the weight. - Allowing your elbow to flare out to the side.

• Not fully extending your arm at the top of the movement.

Tips for Better Results

• Keep your core engaged throughout the exercise to maintain stability.

• Focus on a slow and controlled movement to maximize muscle engagement. - Choose a weight that challenges you but still allows you to maintain proper form.

• Ensure your wrist stays in line with your forearm to prevent strain.

Muscles Worked

• Chest (pectoralis major) - Triceps - Shoulders (anterior deltoid)