10 Best One Arm Floor Press Alternatives for Limited Equipment
If you can't do a One Arm Floor Press, use a single-arm dumbbell floor press, neutral-grip dumbbell bench, landmine press, single-arm cable press, or archer push-up. Cue: keep your scapula retracted and the elbow tucked roughly 45° to accentuate pectoral tension while protecting the shoulder joint.
Original Exercise: One Arm Floor Press
How to Perform One Arm Floor Press
- Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
- Have a partner hand you the bar on one hand. When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press. However, this time your grip will be neutral (palms facing your torso).
- Make sure the hand you are not using to lift the weight is placed by your side.
- Begin the exercise by lowering the barbell until your elbow touches the ground. Make sure to breathe in as this is the eccentric (lowering part of the exercise).
- Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
- Repeat until you have performed your recommended repetitions.
- Switch arms and repeat the movement.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best One Arm Floor Press Alternatives
1. Extended Range One-Arm Kettlebell Floor Press
95.2% MatchHow to perform this exercise
- Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
- Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.
2. Alternating Floor Press
88.2% MatchHow to perform this exercise
- Lie on the floor with two kettlebells next to your shoulders.
- Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
- Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
- Raise the kettlebell and repeat on the opposite side.
3. Dumbbell Lying One Arm Press V. 2
85.2% MatchHow to perform this exercise
- Lie flat on a bench with your back supported and feet flat on the ground.
- Hold a dumbbell in one hand with your palm facing towards your feet.
- Extend your arm straight up towards the ceiling, keeping your elbow slightly bent.
- Slowly lower the dumbbell down towards your chest, keeping your elbow close to your body.
- Pause for a moment at the bottom, then push the dumbbell back up to the starting position.
4. Dumbbell Lying One Arm Press
85.2% MatchHow to perform this exercise
- Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
- Hold the dumbbell at shoulder level with your palm facing forward.
- Press the dumbbell upward until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
5. Dumbbell One Arm Reverse Grip Press
81.6% MatchHow to perform this exercise
- Sit on a flat bench with a dumbbell in one hand, palm facing towards your body.
- Place your feet flat on the ground and keep your back straight.
- Raise the dumbbell to shoulder height, keeping your elbow close to your body.
- Press the dumbbell upwards until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
6. Dumbbell One Arm Hammer Press On Exercise Ball
81.6% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
- Place your other hand on your hip for stability.
- Press the dumbbell upwards, extending your arm fully.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
7. Dumbbell One Arm Press On Exercise Ball
79.9% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward.
- Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
8. Dumbbell Incline One Arm Press On Exercise Ball
78.8% MatchHow to perform this exercise
- Sit on an exercise ball with a dumbbell in one hand, feet flat on the ground.
- Slowly walk your feet forward, rolling the ball until your head, neck, and upper back are supported on the ball.
- Hold the dumbbell at shoulder height with your palm facing forward.
- Press the dumbbell upward until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
9. Dumbbell Press On Exercise Ball
75.3% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs.
- Slowly walk your feet forward, rolling the exercise ball until your lower back is supported on the ball and your knees are at a 90-degree angle.
- Raise the dumbbells to shoulder height, palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
10. Dumbbell Lying Hammer Press
75.1% MatchHow to perform this exercise
- Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
- Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Press the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Why You Might Need a One Arm Floor Press Alternative
People swap the One Arm Floor Press for several reasons: shoulder pain from horizontal abduction, lack of a suitable barbell, limited ROM from the floor stop, or a need for greater unilateral control. Biomechanically, the floor press reduces pec stretch at the bottom and shifts load toward triceps lockout. Alternatives restore range of motion or change the shoulder angle to increase pectoralis major recruitment and scapular mobility. When you switch, keep a cue—retract the scapula and press with the elbow at ~45°—so you bias the chest over the anterior deltoid and limit unwanted shear on the GH joint.
How to Choose the Right Substitute
Select an alternative by matching your goal, equipment, and injury history. For maximal pec stretch and hypertrophy choose a dumbbell bench or single-arm cable press; lower under control and pause with tension on the sternocostal fibers. For reduced shoulder abduction and easier progression use the landmine press—rotate slightly and lead with the elbow to keep force through the chest. If you need purely bodyweight work, pick archer or uneven push-ups and shift weight to the working side while keeping the torso square. Always cue scapular retraction and a 45° elbow tuck to target pectoral fibers efficiently.
Frequently Asked Questions
What muscles does One Arm Floor Press work?
The One Arm Floor Press primarily targets the pectoralis major with secondary loading of the anterior deltoid and triceps brachii. Keep the elbow tucked about 45° and retract the scapula to maximize chest activation and reduce deltoid dominance.
What is the best bodyweight alternative to One Arm Floor Press?
An archer push-up (or uneven push-up progression) is the best bodyweight alternative because it preserves unilateral load and horizontal adduction. Cue: shift weight to the working side, keep the torso square, and tuck the elbow slightly to keep tension on the pectoral fibers.
Can I build muscle without doing One Arm Floor Press?
Yes—you can build chest muscle with many alternatives as long as you apply progressive overload, sufficient volume, and proper technique. Use slow eccentrics (2–3 seconds lowering), pause under tension, and maintain scapular retraction to maximize pectoralis major recruitment.
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