One-Arm Triceps Press Using a Barbell - Lying on the Floor
a.k.a. One-Arm Floor Press, Single-Arm Floor Press, Floor Press
Differentiation: Mechanics
This variation of a triceps press is unique. Here is how: you press an Olympic bar upward with one arm for a full set, | then switch the bar to your other arm. Working individual sides allows you to intently focus on each set of triceps individually. Since the Olympic bar has a wide weight distribution, | you must engage your forearms in order to keep the bar balanced. Balancing the bar increases your grip strength.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Obtain an Olympic bar. (You do not need plates for this exercise.).
3) Position the Olympic bar on the floor beside you.
4) Place a padded exercise mat on the floor.
5) Lay down with your back pressed firmly on the exercise mat with your legs straight and together.
6) Grasp the bar in the middle of the bar with you palm facing the other side of your body.
7) Extend your opposite arm outward to your side and place your hand firmly on the floor.
8) Lift the bar up and extend it over your torso.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you lower the bar using a slow and controlled movement
3) ...until your upper arm nerly touches the floor near your side.
4) Hold briefly at the bottom position
5) This is the ending position.
6) When your elbow touches the floor, reverse the movement and exhale as you push straight upward
7) ...until your arm is fully extended.
8) Repeat reps for a full set using that arm.
9) When finished with the right arm, switch the bar to your other hand. Then, perform the same number of reps using your left arm.
Proper Form
Pay special attention to following proper form by...
Focus on pushing straight up and do not allow your elbow to drift outward. Keep your elbow near your side.
Focus on emphasizing the pushing movement in your triceps.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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