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Workout details

Single-Arm Floor Press

An upper-body push variation that works well for limb difference, asymmetry, or shoulder protection by removing the bench and the second arm load.

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Best for

Asymmetric pressing strengthShoulder-protective push workWorking one side at a time

Pacing

Use a weight you can press for 8 to 10 controlled reps per side, and finish each set with one rep in reserve.

How the workout flows

Set the base

Pin both feet on the floor and brace your core so the lift does not roll your torso to the working side.

Press one side

Press the weight up directly over the shoulder, then lower until the elbow lightly touches the floor.

Switch sides cleanly

Reset position before the second side instead of rushing the transfer of the weight across your body.

Coaching cues

  • Keep ribs down so the lower back does not arch off the floor.
  • Match the slower side's reps and load instead of overloading the stronger side.

Equipment and support

dumbbellhomegymlimb difference amputationmobility

Workout summary

intermediatehomegym

An upper-body push variation that works well for limb difference, asymmetry, or shoulder protection by removing the bench and the second arm load.

Steps

  1. 1. Lie on your back with knees bent, holding one dumbbell at chest height with a neutral grip.
  2. 2. Press the weight straight up until the elbow is almost fully extended.
  3. 3. Lower under control until the upper arm rests on the floor before the next rep.

Accessibility tags

posture supportlow impactsingle arm option

Safety notes

  • The floor caps elbow depth so the shoulder stays in a safer range.
  • Use a lighter weight when training a new side or returning from injury.

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