The single-arm dumbbell floor press is a multijoint pressing exercise performed lying on the floor, either with the knees bent or straight. It has less range of motion than a regular dumbbell bench press, but still targets the chest, triceps, and anterior delts. By performing it with one arm, you can strengthen weakness on certain sides or simply use it as a way to challenge the core more during this exercise.
Builds chest and triceps size and strength
Free hand can help perform forced reps
Takes your legs out of the movement, giving all the responsibility to your core and upper body