10 Best Barbell One Arm Floor Press Alternatives for Limited Equipment

The Barbell One Arm Floor Press is done lying on your back with a barbell. Ranked closest by our scoring: the Side Push-up, the Bench Dip (Knees Bent) and the Bench Dip On Floor.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell One Arm Floor Press

Barbell One Arm Floor PressPlay demonstration
Primary muscle
Triceps
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Barbell One Arm Floor Press
  1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
  2. Hold the barbell with one hand, palm facing up, and extend your arm straight up over your chest.
  3. Slowly lower the barbell towards your chest, keeping your elbow close to your body.
  4. Pause for a moment at the bottom, then push the barbell back up to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
Filter Barbell One Arm Floor Press alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

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.

  1. Best match
    Side Push-upPlay demonstration

    1. Side Push-up

    71% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
    3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
    4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
    5. Lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions, then switch sides.

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

    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: bodyweight only, not free weights
  2. Bench Dip (Knees Bent)Play demonstration

    2. Bench Dip (Knees Bent)

    70% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Barbell One Arm Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  3. Bench Dip On FloorPlay demonstration

    3. Bench Dip On Floor

    70% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Barbell One Arm Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  4. Body-upPlay demonstration

    4. Body-up

    70% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Barbell One Arm Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  5. One Arm DipPlay demonstration

    5. One Arm Dip

    69% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

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

    Why this matches
    • Primary muscle: triceps, the same as the Barbell One Arm Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Barbell One Arm Floor Press
  6. Triceps Dip (Bench Leg)Play demonstration

    6. Triceps Dip (Bench Leg)

    68% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
    2. Walk your feet forward, sliding your butt off the bench, and straighten your arms.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Push through your palms to straighten your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Barbell One Arm Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
    • Balance: easier to stay steady on than the Barbell One Arm Floor Press
  7. Close-grip Push-up Off Of A Dumbbell

    7. Close-grip Push-up Off Of A Dumbbell

    66% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
    2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
    3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
    4. After a pause at the contracted position, repeat the movement for the prescribed amount 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Push-ups - Close Triceps Position

    8. Push-ups - Close Triceps Position

    66% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    4. After a second pause at the contracted position, repeat the movement for the prescribed amount 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Triceps Dip (Between Benches)Play demonstration

    9. Triceps Dip (Between Benches)

    66% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Barbell One Arm Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  10. Triceps DipPlay demonstration

    10. Triceps Dip

    65% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, the same as the Barbell One Arm Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back

How to Choose the Right Barbell One Arm Floor Press Substitute

Decide by equipment, ROM needs, and whether you want unilateral work or heavier bilateral loads. If you need lockout strength, pick close-grip bench press and focus on short-range force production with elbows tucked. For balanced hypertrophy, choose single-arm dumbbell presses and emphasize controlled eccentrics to load the triceps long head. For rehab or pain, use banded pushdowns with slow tempo and neutral wrist to limit shoulder torque and maintain triceps tension.

Barbell One Arm Floor Press FAQ

What muscles does Barbell One Arm Floor Press work?

The exercise primarily targets the triceps, especially the lateral and long head during elbow extension. It also engages the anterior deltoid and pecs to stabilize the pressing path, with the floor limiting shoulder extension and increasing triceps emphasis.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology