Elite Physique The New Science of Building a Better Body

One-Arm Floor Press
HORIZONTAL PUSH
The one-arm floor press is easier on the shoulders than a standard barbell bench
press. The floor limits the range of motion you can lower the weight, preventing the
most stressful shoulder position of a bench press.
HOW TO DO IT
1. Lie on your back with your knees bent and feet flat on the floor, wider than shoulder
width. Hold a dumbbell or kettlebell in your right hand directly above your
right shoulder, with your elbow locked straight. Place your left arm on the floor,
angled out slightly from your body (see figure a).
2. Squeeze your glutes, brace your abs, and then bend your right elbow and lower
the weight until your elbow is resting on the floor (see figure b). Press the weight
until your elbow is locked straight. Repeat for target reps.
3. Switch to your left hand and repeat.
a
b
ADVANTAGES
• This variation is less stressful on the shoulders than a barbell bench press.
• It increases activation of the core’s anti-rotation muscles.
COACHING CUE
Adhere to the pressing pattern that feels most natural to your shoulder. For some, that
means the elbow is close to the torso in the bottom position.
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