FITNESS > Single Arm Floor Press > Chest & Triceps Workout

Sick and tired of your regular chest workout?  Do you fall into the bench press syndrome?  Cable exercises and push-ups not working anymore?

Here’s a new and improved workout for your chest and triceps (called the Single Arm Floor Press) that not only work out both of these muscle groups, but can also be used for: muscle toning, muscle building and core training.

In other words, it’s a 3 in 1 exercise that allows you to change your routine and blast your muscles.


* picture from Men’s Fitness | Photography by: D Snipes


Single-Arm Floor Press (shown above)


Muscles shocked: chest, triceps, core

Sets: 3 to 4

Reps: 10 to 12 per arm

Rest period: 30 to 45 seconds

How to:

Hold a dumbbell in one hand as you lie on your back on the floor or mat.  Then, you should tuck your elbow to your side and turn your palm so it faces inward (may feel a bit awkward at first).  Make sure that your triceps are resting on the floor. Lastly, press the weight over your chest, and return to the first position.  Repeat until you’ve completed the reps.

Tips for the Single Arm Floor Press

Make sure that you have the positioning correct (see above for ‘how to’). When laying on the floor, make sure that your back is comfortably pressed against the floor. When pressing the weight over your chest, do it in a fluid and slow manner. Each rep should take at least 2 seconds for the press and 2 seconds to return back to the original position (4 sec reps). Try to keep all other body parts stationary.