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Chest · Dumbbell
Dumbbell One Arm Floor Press
Dumbbell One Arm Floor Press is an intermediate compound strength exercise that works the pectorals (chest), with the triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell One Arm Floor Press
- Lie on your back on the floor with your legs straight on the floor. Hold a dumbbell in one hand with your arm extended straight up towards the ceiling, palm facing forward. Keep your free hand on the floor for support.
- Lower the dumbbell by bending your elbow until your upper arm touches the floor, bringing your elbow at a 45-degree angle to your body.
- Press the dumbbell back up to the starting position by extending your elbow, squeezing your chest at the top of the movement.
- Repeat for the desired number of repetitions, then switch to the other arm.
Form tips
- Avoid letting your back arch off the floor; keep it flat and supported.
- Focus on using your chest and triceps to lift the dumbbell.
- Keep your wrist straight and aligned with your forearm during the exercise.
Dumbbell One Arm Floor Press alternatives
More pectorals exercises
Dumbbell One Arm Floor Press FAQ
What muscles does Dumbbell One Arm Floor Press work?
Dumbbell One Arm Floor Press mainly works the pectorals in the chest (Pectoralis Major). The triceps work as secondary muscles.
What equipment do you need for Dumbbell One Arm Floor Press?
You need a dumbbell.
How many sets and reps of Dumbbell One Arm Floor Press should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell One Arm Floor Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Dumbbell One Arm Floor Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell One Arm Floor Press?
Other exercises for the pectorals include Floor Cable Resistance Band Press, Band Cross Body One Arm Chest Press, Barbell Floor Chest Press and One Arm Push Up.
For developers
Use Dumbbell One Arm Floor Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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