---
title: "Dumbbell One Arm Floor Press"
description: "Lie on your back on the floor with your legs straight on the floor."
locale: en
slug: dumbbell-one-arm-floor-press
url: "https://hi.fitness/exercises/dumbbell-one-arm-floor-press"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Triceps"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/de47c9c0-dumbbell-one-arm-floor-press.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Dumbbell One Arm Floor Press

Lie on your back on the floor with your legs straight on the floor.

## How to do it

1. 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.
2. 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.
3. Press the dumbbell back up to the starting position by extending your elbow, squeezing your chest at the top of the movement.
4. 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.

## Similar exercises

- [Barbell Bench Press](https://hi.fitness/exercises/barbell-bench-press) - Mid chest · Barbell
- [Chest Press Machine](https://hi.fitness/exercises/chest-press-machine) - Mid chest · Machine
- [Smith Machine Press Flat](https://hi.fitness/exercises/smith-machine-press-flat) - Mid chest · Smith machine
- [Hammer Strength Plate-loaded Combination Iso-lateral Chest - Chest Press](https://hi.fitness/exercises/hammer-strength-plate-loaded-combination-iso-lateral-chest-chest-press) - Mid chest · Machine
- [Kettlebell Single-Arm Floor Press](https://hi.fitness/exercises/kettlebell-single-arm-floor-press) - Mid chest · Kettlebell
- [Barbell Floor Chest Press](https://hi.fitness/exercises/barbell-floor-chest-press) - Mid chest · Barbell
- [Barbell Wide Bench Press](https://hi.fitness/exercises/barbell-wide-bench-press) - Mid chest · Barbell
- [Barbell Reverse Grip Bench Press](https://hi.fitness/exercises/barbell-reverse-grip-bench-press) - Mid chest · Barbell