Single Arm Barbell Floor Press
In SetGrip: Barbell Floor Press (Single Arm)
A barbell held in one hand wants to tip end over end through the whole rep, which is what separates this floor press from the kettlebell and dumbbell versions: forearm and grip fight the bar's length while the triceps press. Find the bar's exact center before you lie back, load with small plates, and end the set when the balance starts to drift.
How to do the Single Arm Barbell Floor Press
- Lie flat on your back on the floor with your knees bent and feet flat on the ground.
- Hold the barbell with one hand, palm facing up, and extend your arm straight up over your chest.
- Slowly lower the barbell towards your chest, keeping your elbow close to your body.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Triceps · Arms
The triceps lock out the elbow on every press and dominate close grip and skull press variations.
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without barbell
- Decline Single Arm Dumbbell Neutral Grip Bench PressDumbbell
- Incline Single Arm Dumbbell Neutral Grip Bench PressDumbbell
- Stability Ball Single Arm Dumbbell Neutral Grip Bench PressDumbbell
- Incline Stability Ball Single Arm Dumbbell Neutral Grip Bench PressDumbbell
- Smith Bar Bodyweight Triceps ExtensionBodyweight
Frequently asked questions
What muscles does the Single Arm Barbell Floor Press work?
The Single Arm Barbell Floor Press primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Single Arm Barbell Floor Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Barbell Floor Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Arm Barbell Floor Press?
If you cannot do the Single Arm Barbell Floor Press, try the Decline Single Arm Dumbbell Neutral Grip Bench Press, the Incline Single Arm Dumbbell Neutral Grip Bench Press or the Stability Ball Single Arm Dumbbell Neutral Grip Bench Press. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Barbell Floor Press, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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