One Arm Floor Press

What it is

This is a compound pushing movement performed with one arm while lying on your back on the floor. You will extend a barbell upwards, then lower it until your elbow touches the ground. This exercise primarily works your triceps, with significant engagement from your chest and shoulders.

Technique tips

• Maintain a neutral grip with your palm facing your torso.
• Keep your core braced to stabilize your body throughout the lift.
• Lower the barbell until your elbow gently touches the floor.
• Inhale as you lower the weight, exhale as you press it back up.
• Control the weight through the full range of motion.
• Complete all repetitions on one arm before switching to the other.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.