Kettlebell Extended Range One Arm Press On Floor

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Pectorals

Kettlebell

Kettlebell Extended Range One Arm Press On Floor trades complexity for pressing power across the chest, and it slots into any chest session.

How to do Kettlebell Extended Range One Arm Press On Floor

Start by lying on your back on the floor with your knees bent and feet flat on the ground.
Hold a kettlebell in one hand, with your palm facing towards your feet.
Extend your arm straight up towards the ceiling, keeping your elbow locked and your wrist straight.
Slowly lower the kettlebell back down to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions, then switch to the other arm.

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Kettlebell Extended Range One Arm Press On Floor Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Own the rack position before adding size.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Keep the set crisp and stop when speed drops.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. The next bell up is a big jump, so build reps first.

Common Kettlebell Extended Range One Arm Press On Floor Mistakes

Lifting the bell with the arms instead of the hips

Snap the hips and let the bell float; the arms only steer.

Letting the shoulders roll forward at the bottom

Set the shoulder blades back and down before rep one and hold it there.

Easier and Harder Than Kettlebell Extended Range One Arm Press On Floor

Easier progression

Chest Tap Push-up (male)

Swap Kettlebell Extended Range One Arm Press On Floor For

Cable Cross-over Variation

Lever Decline Chest Press

Dumbbell Decline One Arm Fly

Kettlebell Extended Range One Arm Press On Floor — Frequently Asked Questions

How do you do the Kettlebell Extended Range One Arm Press On Floor?

Start by lying on your back on the floor with your knees bent and feet flat on the ground. Hold a kettlebell in one hand, with your palm facing towards your feet. Extend your arm straight up towards the ceiling, keeping your elbow locked and your wrist straight. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

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

The Kettlebell Extended Range One Arm Press On Floor primarily targets the pectorals. It is classified as a chest exercise and is performed with a kettlebell.

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

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Keep the set crisp and stop when speed drops. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Kettlebell Extended Range One Arm Press On Floor good for beginners?

Not usually. The Kettlebell Extended Range One Arm Press On Floor is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.

What can I do instead of the Kettlebell Extended Range One Arm Press On Floor?

Try the Cable Cross-over Variation, Lever Decline Chest Press or the Dumbbell Decline One Arm Fly. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.