Barbell One Arm Floor Press exercise animation (Männlich)

Barbell One Arm Floor Press

Zielmuskel
Triceps Brachii
Synergistenmuskeln
Deltoid Posterior
Equipment
Barbell
Körperregion
Upper Arms
Typ
Strength

The barbell one arm floor press is a unilateral pressing exercise that primarily targets the triceps brachii, with the rear deltoids assisting to stabilize the shoulder. Performed lying on the floor and pressing a barbell with a single arm, the floor cuts the range short so your elbow stops at the ground, putting the work on lockout strength while the single-arm setup demands serious balance and control.

Barbell One Arm Floor Press: So führst du sie aus

  1. 1Lie flat on your back on the floor with your knees bent and feet planted, holding one end of the barbell in a single hand near your shoulder.
  2. 2Set your grip so the bar is balanced over your hand, then brace your core and pull your working shoulder blade down and into the floor.
  3. 3Position the upper arm at roughly a 45° angle to your torso, keeping your wrist stacked over your elbow.
  4. 4Press the bar up under control until your arm is fully extended directly over your shoulder, keeping the bar from tipping to either side.
  5. 5Pause briefly at lockout, squeezing the triceps while holding the bar steady.
  6. 6Lower the bar slowly until your upper arm and elbow lightly touch the floor.
  7. 7Let the elbow settle on the floor for a moment to reset, then press the next rep without bouncing.
  8. 8Complete your reps on one arm, then carefully lower the bar and switch sides.

Technik-Tipps

  • Use a manageable, lighter load than a two-arm press — balancing the bar on one arm is the limiting factor, not raw strength.
  • Keep the bar path vertical and the wrist firm so the weight stays stacked over your forearm rather than rolling sideways.
  • Brace your core and press your back into the floor to resist the rotational pull of the single-arm load.
  • Let the elbow make controlled contact with the floor each rep instead of crashing into it, then drive back up.
  • Train near your limit only with a spotter or in a setting where you can safely set the bar down if balance fails.

Häufige Fehler

  • Going too heavy, which makes the bar tip and forces you to fight balance instead of working the triceps.
  • Letting the wrist bend back under the load, which strains the joint and lets the bar drift off-center.
  • Bouncing the elbow off the floor to start the next rep, which removes tension and risks the elbow joint.
  • Flaring the upper arm out toward 90°, which shifts stress onto the shoulder and away from the triceps.
  • Twisting the torso toward the working side, which leaks force and reduces the controlled, stable press.

Häufig gestellte Fragen

What muscles does the barbell one arm floor press work?

It primarily works the triceps brachii, with the rear (posterior) deltoid assisting to stabilize the shoulder through the press.

Why does the floor press have a shorter range of motion?

Pressing from the floor means your elbow stops when it reaches the ground, so the bottom of the movement is cut short. This emphasizes the lockout and takes some stress off the shoulder.

How heavy should I go on the one arm floor press?

Use a lighter, controlled load than you would for a two-arm press. Balancing the barbell on a single arm is the main challenge, so prioritize stability and control over chasing heavy weight.

Is the barbell one arm floor press good for beginners?

It can be, but the single-arm balance demand makes it more advanced. Beginners should start very light to learn the balanced bar path and only add load once the press feels stable.

Should my elbow touch the floor on every rep?

Yes — lower under control until your upper arm and elbow lightly touch the floor, pause, then press. Avoid bouncing off the floor, which removes tension and stresses the elbow.

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