Barbell One Arm Floor Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Barbell
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell One Arm Floor Press is an effective upper-body exercise primarily targeting the triceps, with secondary emphasis on the shoulders. Performed on the floor, this unilateral movement isolates the triceps by pressing the barbell away from the chest with one arm while maintaining stability through the core and shoulder muscles. Using a barbell as the required equipment, this exercise helps build strength in the pressing muscles while also improving shoulder stability and unilateral strength. It is an excellent addition to a workout routine for enhancing upper body power and muscular balance.
How to Perform
Grip the Barbell: Begin by holding the barbell with one hand, ensuring a strong grip. Your palm should face toward your feet, and your hand should be positioned at shoulder-width for optimal control.
Set Your Position: Lie flat on your back on the floor with your knees bent and feet planted firmly. Keep your core engaged to maintain stability throughout the movement.
Lift the Barbell: Using both your arm and core strength, press the barbell upward, ensuring your elbow is fully extended at the top. Keep your wrist straight and your arm aligned with your body for proper form.
Lower the Barbell: Slowly lower the barbell toward your chest, maintaining control throughout the descent. Keep your arm steady and avoid letting your elbow flare out too much. Aim for a controlled movement to target the triceps effectively.
Press Back Up: Once the barbell reaches the chest, push it back up in a straight line until your arm is fully extended again. Focus on using your triceps to drive the movement.
Repeat the Movement: Perform the desired number of repetitions on one arm before switching to the other arm. Ensure both arms receive equal focus for balanced muscle development.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a Steady Pace: Perform each repetition deliberately, avoiding any rush. Lower the barbell to your chest in a controlled manner, then push it upward slowly. Jerky or fast movements may cause injury and reduce the effectiveness of the exercise by not fully engaging the target muscles.
Ensure Proper Balance: One common error is allowing the barbell to shift to one side, which can put unnecessary strain on your shoulder and wrist. Always keep the barbell aligned directly above your chest to maintain balance. If you struggle with control, consider using a lighter weight until your stability improves.
Avoid Locking the Elbow: When extending your arm, be sure not to fully lock your elbow at the top of the movement. Keeping a slight bend in the elbow helps prevent joint strain and keeps tension on the muscles throughout the lift.
How Not to Perform
Don't Rush the Movement: Avoid performing the exercise too quickly. Fast, jerky movements can cause your muscles to disengage and increase the risk of injury. Focus on controlled and deliberate reps, especially during both the lowering and pressing phases. This will allow your muscles to work effectively and reduce the strain on your joints.
Don't Let the Elbow Flare Out: One common mistake is allowing the elbow to move outward too much during the press. This shifts the focus away from the triceps and puts unnecessary strain on your shoulder. Keep your elbow at a slight angle to your body to ensure that the triceps are doing the majority of the work.
Don't Overextend the Arm at the Top: Avoid locking out your elbow when your arm is fully extended. Overextending can put excessive pressure on the joint and reduce the tension on your triceps. Keep a slight bend in the elbow to maintain continuous muscle engagement and protect the joint.
Don't Use Too Much Weight: Using a weight that's too heavy can compromise your form and make it harder to control the movement. Start with a lighter weight to focus on form and stability. Once you're confident in your technique, gradually increase the load while maintaining control.
Don't Let the Barbell Sway: As you press the barbell, be mindful of its path. Avoid letting it sway to the side, which can cause imbalance and strain on your shoulder and wrist. Keep the barbell aligned directly above your chest at all times to ensure stability and proper muscle engagement.
Don't Ignore Core Engagement: Failing to activate your core can lead to unnecessary strain on your lower back and reduce your stability. Engage your core throughout the movement to help maintain a stable position, protect your spine, and prevent energy loss during the press.
Don't Neglect Proper Wrist Position: Avoid letting your wrist bend or twist during the press. Keep your wrist in a neutral, straight position to reduce strain and maintain better control over the barbell. A weak or improper wrist position can lead to discomfort and limit your ability to press effectively.
Don't Hold Your Breath: Holding your breath while lifting can lead to increased pressure on your body and reduce your ability to perform the exercise properly. Breathe consistently—exhale as you press the barbell up, and inhale as you lower it back down—to maintain oxygen flow and reduce tension in your body.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
