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.

One Arm Floor Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the One Arm Floor Press

The steps for the One Arm Floor Press itself, so you can judge how close each substitute below really is.

Pectorals, with chest, shoulders · Barbell · Advanced · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Kettlebell One Arm Floor PressPlay demonstration

    1. Kettlebell One Arm Floor Press

    95% match

    Pectorals · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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
  4. Dumbbell Lying One Arm PressPlay demonstration

    4. Dumbbell Lying One Arm Press

    85% match

    Pectorals · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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
  7. Leg-over Floor Press

    7. Leg-over Floor Press

    79% match

    Chest · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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

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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