Chest Exercise · Kettlebell

Expand

Kettlebell Extended Range One Arm Press On Floor

Pressing from the floor already removes leg drive from the equation, and letting the working shoulder dip below the floor's plane extends the range of motion beyond what a standard floor press allows. That extra range means a deeper stretch through the chest and shoulder at the bottom, but it also demands more shoulder control to keep from overextending.

Go to the movement steps

Category

Chest

Equipment

Kettlebell

Target

Pectorals

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Kettlebell Extended Range One Arm Press On Floor

1. Lie on your back on the floor with your knees bent and feet flat on the ground.
2. Hold a kettlebell in one hand, palm oriented toward your feet.
3. Press your arm straight up toward the ceiling, locking your elbow and keeping your wrist neutral.
4. Bend your elbow to lower the kettlebell back down under control, staying in command of the movement.
5. Perform the set reps for your first side, then mirror the movement on your opposite side with equal focus.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Kettlebell Extended Range One Arm Press On Floor mainly targets your Pectorals, with your Triceps helping support the movement, along with your Shoulders.

More Chest Exercises

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have kettlebell? These target the same pectorals with different equipment.

Chest Dip Body Weight · Pectorals Barbell Bench Press Barbell · Pectorals Cable Bench Press Cable · Pectorals Deep Push Up Dumbbell · Pectorals

FAQ

What muscles does the Kettlebell Extended Range One Arm Press On Floor work?

The Kettlebell Extended Range One Arm Press On Floor mainly works your pectorals. It also helps strengthen your triceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Kettlebell Extended Range One Arm Press On Floor?

You do the Kettlebell Extended Range One Arm Press On Floor with a kettlebell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Kettlebell Extended Range One Arm Press On Floor?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Kettlebell Extended Range One Arm Press On Floor?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Kettlebell Extended Range One Arm Press On Floor?

The Chest Dip trains your pectorals with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.