HOW: Start laying flat on your back with your knees bent to at least 90 degrees. With a weight or object supported in one hand, flatten your low back into the ground followed by performing a bench press motion with just your arm holding the weight/object, lower your arm all the way down until it touches the ground and repeat. Your arm can be angled 45 degrees from your torso, or however you prefer.
FEEL: This should feel like an upper body workout, your arm will be working with the floor press.
COMPENSATION: Do not let your back excessively arch or bend. At the top of the press the weight/object should be positioned over your shoulder. Do not excessively flare your elbow. Stay strong through your wrist keeping your knuckles facing the ceiling. Do not lose balance due to the off-set unilateral weight