One-Arm Floor Press (Dumbbell)
Also called Single-Arm Floor Press
How to do it
Lie on the floor with the knees bent and a dumbbell in one hand at the chest, palm facing forward or slightly in. Press the bell to a full lockout over the shoulder, then lower under control until the back of the upper arm rests on the floor and pause. Brace hard so the load on one side does not twist your ribcage off the floor. Complete the reps on one side before switching.
Setup
On your back, knees bent and feet flat, free hand pressed into the floor for support. Bell in the working hand at the ribs, wrist stacked over the elbow, elbow tucked at roughly 45 degrees to the torso.
Where you should feel it
Across the chest on the working side, with the triceps taking over near lockout and the obliques fighting to keep your torso square. If your hips or shoulders rotate toward the bell, the brace has gone.
When to use it
Pressing strength with a built-in anti-rotation demand, and a shoulder-friendly option since the floor caps the range. Good for evening out left-right differences — 8-12 reps per side.