10 Best Barbell One Arm Floor Press Alternatives for Limited Equipment

Ranked Barbell One Arm Floor Press Alternatives

10 substitutes, ranked by how closely each one matches the Barbell One Arm Floor Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Floor Press With Chains

   92% match

   • Triceps
   • Barbell
   • Advanced
   • Compound

   It uses the same equipment and still works the triceps.

   How to perform this exercise

   1. Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.
   2. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together, pull the bar off of the hooks.
   3. Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
   4. Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Barbell One Arm Floor Press
   • Primary muscle: triceps, the same as the Barbell One Arm Floor Press
   • Equipment: free weights, the same as the Barbell One Arm Floor Press
   • Body position: lying on your back, the same as the Barbell One Arm Floor Press
2. 

   Progression

   2. Board Press

   92% match

   • Triceps
   • Barbell
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the triceps.

   How to perform this exercise

   1. Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt.
   2. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
   3. You can take a standard bench grip, or shoulder width to focus on the triceps. Pull the bar out of the rack without protracting your shoulders. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
   4. Lower the bar to the boards, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Barbell One Arm Floor Press
   • Primary muscle: triceps, the same as the Barbell One Arm Floor Press
   • Equipment: free weights, the same as the Barbell One Arm Floor Press
   • Body position: lying on your back, the same as the Barbell One Arm Floor Press
3. 

   3. Floor Press

   92% match

   • Triceps
   • Barbell
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the triceps.

   How to perform this exercise

   1. Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.
   2. Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
   3. Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Barbell One Arm Floor Press
   • Primary muscle: triceps, the same as the Barbell One Arm Floor Press
   • Equipment: free weights, the same as the Barbell One Arm Floor Press
   • Body position: lying on your back, the same as the Barbell One Arm Floor Press
4. 

   4. Pin Presses

   92% match

   • Triceps
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
   2. The bench should be set up in a power rack. Set the pins to the desired point in your range of motion, whether it just be lockout or an inch off of your chest. The bar should be moved to the pins and prepared for lifting.
   3. Begin by lying on the bench, with the bar directly above the contact point during your regular bench. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
   4. You can take a standard bench grip, or shoulder width to focus on the triceps. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
   5. Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
   6. Return the bar to the pins, pausing before beginning the next repetition.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: triceps, the same as the Barbell One Arm Floor Press
   • Equipment: free weights, the same as the Barbell One Arm Floor Press
   • Body position: lying on your back, the same as the Barbell One Arm Floor Press
5. Play demonstration

   5. Barbell JM Bench Press

   88% match

   • Triceps
   • Barbell
   • Intermediate
   • Compound

   The same equipment, taken with a narrow grip.

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   3. Lower the barbell to your chest, keeping your elbows tucked in close to your body.
   4. Push the barbell back up to the starting position, fully extending your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Barbell One Arm Floor Press
   • Primary muscle: triceps, the same as the Barbell One Arm Floor Press
   • Equipment: free weights, the same as the Barbell One Arm Floor Press
   • Body position: lying on your back, the same as the Barbell One Arm Floor Press
6. Play demonstration

   6. Barbell Reverse Close-grip Bench Press

   84% match

   • Triceps
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Grasp the barbell with a reverse grip, hands shoulder-width apart.
   3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
   4. Slowly lower the barbell down towards your chest, keeping your elbows close to your body.
   5. Pause for a moment when the barbell is just above your chest.
   6. Push the barbell back up to the starting position, fully extending your arms.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Barbell One Arm Floor Press
   • Primary muscle: triceps, the same as the Barbell One Arm Floor Press
   • Equipment: free weights, the same as the Barbell One Arm Floor Press
   • Body position: lying on your back, the same as the Barbell One Arm Floor Press
7. 

   Progression

   7. Jm Press

   84% match

   • Triceps
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.
   2. Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso. Tip: Keep the bend at the elbows constant as you bring the upper arms forward.
   3. As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
   4. Now go back to the starting position and start over.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Barbell One Arm Floor Press
   • Primary muscle: triceps, the same as the Barbell One Arm Floor Press
   • Equipment: free weights, the same as the Barbell One Arm Floor Press
   • Body position: lying on your back, the same as the Barbell One Arm Floor Press
8. Play demonstration

   8. Barbell Lying Close-grip Press

   84% match

   • Triceps
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.
   3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
   4. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
   5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Barbell One Arm Floor Press
   • Primary muscle: triceps, the same as the Barbell One Arm Floor Press
   • Equipment: free weights, the same as the Barbell One Arm Floor Press
   • Body position: lying on your back, the same as the Barbell One Arm Floor Press
9. 

   9. Close-grip Barbell Bench Press

   84% match

   • Triceps
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
   2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
   3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
   4. Repeat the movement for the prescribed amount of repetitions.
   5. When you are done, place the bar back in the rack.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Barbell One Arm Floor Press
   • Primary muscle: triceps, the same as the Barbell One Arm Floor Press
   • Equipment: free weights, the same as the Barbell One Arm Floor Press
   • Body position: lying on your back, the same as the Barbell One Arm Floor Press
10. 

    Progression

    10. Reverse Triceps Bench Press

    84% match

    • Triceps
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
    2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
    3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
    4. Repeat the movement for the prescribed amount of repetitions.
    5. When you are done, place the bar back in the rack.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Movement: flat horizontal press, the same as the Barbell One Arm Floor Press
    • Primary muscle: triceps, the same as the Barbell One Arm Floor Press
    • Equipment: free weights, the same as the Barbell One Arm Floor Press
    • Body position: lying on your back, the same as the Barbell One Arm Floor Press