Single Arm Floor Press
10 reps
Press one dumbbell up until your arm locks, then lower elbow to the floor.
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CHEST
Single Arm Floor Press
The single-arm floor press trains the chest, triceps, and shoulders one side at a time while the floor caps how far you can lower. Working unilaterally forces your core to resist rotation and helps balance out strength between sides, and the shortened range takes stress off the shoulder.
How to do it
- 1
Lie on your back on the floor with knees bent and feet flat, shoulder blades pulled together.
- 2
Hold a dumbbell in your left hand with your arm extended straight over your shoulder.
- 3
Brace your core and bend your left elbow, keeping it about 45 degrees from your torso.
- 4
Lower until your upper arm gently touches the floor.
- 5
Press the dumbbell back up to full extension, exhaling as you push, then repeat and switch arms.