10 Best One Arm Floor Press Alternatives for Limited Equipment

The One Arm Floor Press is done lying on your back with a barbell. Ranked closest by our scoring: the Kettlebell One Arm Floor Press, the Extended Range One-arm Kettlebell Floor Press and the Alternating Floor Press.

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

Original Exercise: One Arm Floor Press

One Arm Floor Press
Primary muscle
Pectorals
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform One Arm Floor Press
  1. Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
  2. 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).
  3. Make sure the hand you are not using to lift the weight is placed by your side.
  4. 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).
  5. Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
  6. Repeat until you have performed your recommended repetitions.
  7. Switch arms and repeat the movement.
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Ranked One Arm Floor Press Alternatives

10 substitutes, ranked by how closely each one matches the 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
    Kettlebell One Arm Floor PressPlay demonstration

    1. Kettlebell One Arm Floor Press

    95% match
    • Pectorals
    • Kettlebell
    • Intermediate
    • Compound

    A good swap when you have a kettlebell to work with, and it still works the pectorals.

    How to perform this exercise
    1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
    2. Hold the kettlebell in one hand with your palm facing towards your feet and your arm extended straight up towards the ceiling.
    3. Slowly lower the kettlebell towards your chest by bending your elbow, keeping your upper arm close to your body.
    4. Pause for a moment when the kettlebell is just above your chest, then push it back up to the starting position by extending your elbow.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    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 One Arm Floor Press
    • Primary muscle: pectorals, the same as the One Arm Floor Press
    • Equipment: free weights, the same as the One Arm Floor Press
    • Body position: lying on your back, the same as the One Arm Floor Press
  2. Extended Range One-arm Kettlebell Floor Press

    2. Extended Range One-arm Kettlebell Floor Press

    95% match
    • Pectorals
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. 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.
    2. Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.

    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 One Arm Floor Press
    • Primary muscle: pectorals, the same as the One Arm Floor Press
    • Equipment: free weights, the same as the One Arm Floor Press
    • Body position: lying on your back, the same as the One Arm Floor Press
  3. Alternating Floor Press

    3. Alternating Floor Press

    88% match
    • Pectorals
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor with two kettlebells next to your shoulders.
    2. Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
    3. 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.
    4. Raise the kettlebell and repeat on the opposite side.

    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 One Arm Floor Press
    • Primary muscle: pectorals, the same as the One Arm Floor Press
    • Equipment: free weights, the same as the One Arm Floor Press
    • Body position: lying on your back, the same as the One Arm Floor Press
  4. Dumbbell Lying One Arm PressPlay demonstration

    4. Dumbbell Lying One Arm Press

    85% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the pectorals.

    How to perform this exercise
    1. Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
    2. Hold the dumbbell at shoulder level with your palm facing forward.
    3. Press the dumbbell upward until your arm is fully extended.
    4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    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 One Arm Floor Press
    • Primary muscle: pectorals, the same as the One Arm Floor Press
    • Equipment: free weights, the same as the One Arm Floor Press
    • Body position: lying on your back, the same as the One Arm Floor Press
  5. Dumbbell One Arm Hammer Press On Exercise BallPlay demonstration

    5. Dumbbell One Arm Hammer Press On Exercise Ball

    82% match
    • Pectorals
    • Dumbbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Sit on an exercise ball with your feet flat on the ground and your back straight.
    2. Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
    3. Place your other hand on your hip for stability.
    4. Press the dumbbell upwards, extending your arm fully.
    5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the One Arm Floor Press
    • Primary muscle: pectorals, the same as the One Arm Floor Press
    • Equipment: free weights, the same as the One Arm Floor Press
    • Body position: lying on your back, the same as the One Arm Floor Press
  6. Dumbbell One Arm Press On Exercise BallPlay demonstration

    6. Dumbbell One Arm Press On Exercise Ball

    80% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward.
    3. Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball.
    4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    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 One Arm Floor Press
    • Primary muscle: pectorals, the same as the One Arm Floor Press
    • Equipment: free weights, the same as the One Arm Floor Press
    • Body position: lying on your back, the same as the One Arm Floor Press
    • Balance: harder to stay steady on than the One Arm Floor Press
  7. Leg-over Floor Press

    7. Leg-over Floor Press

    79% match
    • Chest
    • Kettlebell
    • Intermediate
    • Compound

    A looser match: it works the chest rather than the pectorals.

    How to perform this exercise
    1. Lie on the floor with one kettlebell in place on your chest, holding it by the handle. Extend leg on working side over leg on non-working side.Your free arm can be extended out to your side for support.
    2. Press the kettlebll into a locked out position.
    3. Lower the weight until the elbow touches the ground, keeping the kettlebell above the elbow. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: chest, not pectorals
    • Equipment: free weights, the same as the One Arm Floor Press
    • Body position: lying on your back, the same as the One Arm Floor Press
    • Balance: easier to stay steady on than the One Arm Floor Press
  8. Dumbbell Incline One Arm Press On Exercise BallPlay demonstration

    8. Dumbbell Incline One Arm Press On Exercise Ball

    79% match
    • Pectorals
    • Stability-ball
    • Advanced
    • Compound
    How to perform this exercise
    1. Sit on an exercise ball with a dumbbell in one hand, feet flat on the ground.
    2. Slowly walk your feet forward, rolling the ball until your head, neck, and upper back are supported on the ball.
    3. Hold the dumbbell at shoulder height with your palm facing forward.
    4. Press the dumbbell upward until your arm is fully extended.
    5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    6. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the One Arm Floor Press
    • Body position: lying on your back, the same as the One Arm Floor Press
    • Balance: harder to stay steady on than the One Arm Floor Press
  9. Dumbbell Press On Exercise BallPlay demonstration

    9. Dumbbell Press On Exercise Ball

    75% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs.
    2. 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.
    3. Raise the dumbbells to shoulder height, palms facing forward.
    4. Press the dumbbells upward until your arms are fully extended.
    5. Pause for a moment at the top, then slowly lower the dumbbells back 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 One Arm Floor Press
    • Primary muscle: pectorals, the same as the One Arm Floor Press
    • Equipment: free weights, the same as the One Arm Floor Press
    • Body position: lying on your back, the same as the One Arm Floor Press
  10. Dumbbell Lying Hammer PressPlay demonstration

    10. Dumbbell Lying Hammer Press

    75% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
    2. Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
    3. Press the dumbbells back up to the starting position, fully extending your arms.
    4. 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 One Arm Floor Press
    • Primary muscle: pectorals, the same as the One Arm Floor Press
    • Equipment: free weights, the same as the One Arm Floor Press
    • Body position: lying on your back, the same as the One Arm Floor Press
    • Balance: easier to stay steady on than the One Arm Floor Press

One Arm Floor Press FAQ

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.

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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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