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Dumbbell Single-Arm Floor Press
Unilateral dumbbell press from the floor targets chest, triceps, and front shoulders to build pressing strength and core stability; shoulder-friendly with limited range of motion to reduce strain.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs, Obliques, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Triceps
8/10Lateral Head, Medial Head
Shoulders
7/10Anterior Delts
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie flat on the floor with knees bent and feet hip-width apart. Position one dumbbell above your shoulder with arm extended, non-working arm extended for stability.
- Brace core and retract shoulder blade.
- Lower dumbbell to chest with elbow at 45 degrees until upper arm touches floor.
- Pause briefly at bottom.
- Press dumbbell straight up to full arm extension.
- Squeeze chest at top.
- Lower with control and repeat.
- Switch sides after reps.
Coaching Tips
Form Cues
- Drive heels into floor.
- Keep elbow at 45 degrees.
- Squeeze shoulder blade down.
- Maintain core tension.
- Wrist straight over forearm.
Breathing
Inhale during lowering phase; exhale and brace core while pressing up.
Tempo
3-1-1
Range of Motion
Lower until upper arm contacts floor; press to full elbow lockout without shrugging shoulders.
Safety
Safety Notes
- Use lighter weight due to unilateral instability.
- Roll to side to pick up and lower dumbbell.
- Avoid if acute shoulder pain present.
- Keep core braced to prevent rotation.
Spotting
Not required; floor limits range and provides natural safety, but use lighter weights for unilateral control.
Common Mistakes
- Bouncing elbow off floor.
- Flaring elbows wide.
- Arching lower back.
- Twisting torso.
- Poor wrist alignment.
When to Avoid
- Acute shoulder impingement
- Wrist injuries
Flexibility Needed
- Shoulder flexion to 90 degrees
- Adequate core stability
Build Up First
- Basic pressing form
- Unilateral coordination
Also known as
One-Arm Floor Press, Single-Arm DB Floor Press, Unilateral Floor Press
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