Floor single-arm barbell press

Triceps

• Target muscles: arms, chest, shoulders
• Equipment: barbell
• Level: intermediate

How to do it

1. Lie on your back on the floor, legs extended straight, feet together.
2. Grip the middle of the bar with one hand and press it up above your chest with a straight arm.
3. Bend your elbow and lower the bar toward your chest under control, keeping your elbow close to your body.
4. Touch your elbow to the floor and hold briefly at the bottom.
5. Press the bar back up, fully extending your arm.
6. Repeat for the desired number of reps, then switch arms.

Swap it for

• Single-arm decline dumbbell press
• dumbbell incline one arm hammer press
• Single-Arm Neutral-Grip Dumbbell Press on Stability Ball
• dumbbell incline one arm hammer press on exercise ball
• barbell incline reverse-grip press
• Incline Push-Up Press for Triceps

Easier

• Incline Push-Up Press for Triceps
• Close-Grip Dumbbell Press
• dumbbell lying elbow press