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 Single-arm Push-up, the Raise Single Arm Push-up and the Chest Tap Push-up.

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
    Single-arm Push-up

    1. Single-arm Push-up

    60% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
    2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
    3. Lower yourself by allowing the elbow to flex until you touch the ground.
    4. Descend slowly, and reverse direction be extending the arm to return to the starting position.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One Arm Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Raise Single Arm Push-upPlay demonstration

    2. Raise Single Arm Push-up

    58% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position, using your chest muscles to lift your body.
    5. Repeat with the other arm extended.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One Arm Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the One Arm Floor Press
  3. Chest Tap Push-upPlay demonstration

    3. Chest Tap Push-up

    55% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you lower yourself, tap your chest with your right hand.
    4. Push yourself back up to the starting position.
    5. Repeat the movement, this time tapping your chest with your left hand.
    6. Continue alternating sides for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One Arm Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  4. Push-up PlusPlay demonstration

    4. Push-up Plus

    55% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
    4. At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
    5. Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down 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
    • Primary muscle: pectorals, the same as the One Arm Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  5. Modified Hindu Push-upPlay demonstration

    5. Modified Hindu Push-up

    55% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to 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: pectorals, the same as the One Arm Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  6. Clap Push UpPlay demonstration

    6. Clap Push Up

    55% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your body towards the ground by bending your elbows, keeping your core engaged.
    3. Push through your palms explosively to propel your body off the ground.
    4. While in mid-air, clap your hands together before landing back in 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: pectorals, the same as the One Arm Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Push Up To Side Plank

    7. Push Up To Side Plank

    55% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Get into pushup position on the toes with your hands just outside of shoulder width.
    2. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
    3. Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
    4. Lower the arm back to the floor for another pushup and then twist to the other side.
    5. Repeat the series, alternating each side, for 10 or more reps.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One Arm Floor Press
    • Equipment: bodyweight only, not free weights
  8. Chest Dip On Straight BarPlay demonstration

    8. Chest Dip On Straight Bar

    55% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the parallel bars with your palms facing down and your arms fully extended.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your arms until your shoulders are below your elbows.
    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: pectorals, the same as the One Arm Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
  9. Clock Push-upPlay demonstration

    9. Clock Push-up

    55% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you lower, rotate your body to the left, extending your left arm straight out to the side.
    4. Push back up to the starting position, while rotating your body to the center.
    5. Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
    6. Continue alternating sides with each repetition.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One Arm Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Push And Pull BodyweightPlay demonstration

    10. Push And Pull Bodyweight

    55% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return 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
    • Primary muscle: pectorals, the same as the One Arm Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

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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