Extended Range One-Arm Kettlebell Floor Press

A beginner strength exercise for the chest, done with a kettlebell.

Extended Range One-Arm Kettlebell Floor Press: finishing position

Main muscles: Chest
Also works: Shoulders and Triceps
Equipment: Kettlebell
Level: Beginner
Type: Compound
Movement: Push

How to do the Extended Range One-Arm Kettlebell Floor Press

Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Extended Range One-Arm Kettlebell Floor Press

Questions

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

Mainly the chest, with the shoulders and triceps helping.

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

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

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

Good alternatives that train the chest: Alternating Floor Press, Leg-Over Floor Press, One-Arm Kettlebell Floor Press or Plyo Kettlebell Pushups.

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

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).