Exercise Library
Pushcompound

SINGLE-ARM DUMBBELL FLOOR PRESS

Custom Training: Single-Arm Dumbbell Floor Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

  1. 1

    Lie on the floor with one dumbbell; keep the torso level and use the floor to limit the bottom range.

  2. 2

    Press the handles or weights forward above the chest without lifting the shoulders.

  3. 3

    Return slowly until the upper arms reach a comfortable depth.

THE STANDARD

Custom Training: Single-Arm Dumbbell Floor Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

COACHING CUES

Keep wrists stacked over the elbows and the torso stable.

COMMON MISTAKES

  • Bouncing at the bottom or lifting the shoulders away from the support.

300WOD STANDARDS

Foundation
Hoplite
Elite
Spartan

CUSTOM TRAINING ONLY

EQUIPMENT

Dumbbell
Single-Arm Dumbbell Floor Press — 300WOD Exercise Library