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Leg-Over Floor Press

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

Leg-Over Floor Press: starting positionLeg-Over Floor Press: finishing position
Main muscles
Chest
Also works
Shoulders and Triceps
Equipment
Kettlebell
Level
Intermediate
Type
Compound
Movement
Push

How to do the Leg-Over Floor Press

  1. Lie on the floor with one kettlebell in place on your chest, holding it by the handle. Extend leg on working side over leg on non-working side.Your free arm can be extended out to your side for support.
  2. Press the kettlebll into a locked out position.
  3. Lower the weight until the elbow touches the ground, keeping the kettlebell above the elbow. Repeat for the desired number of repetitions.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 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 Leg-Over Floor Press

Questions

What muscles does the Leg-Over Floor Press work?

Mainly the chest, with the shoulders and triceps helping.

Is the Leg-Over Floor Press good for beginners?

It's rated intermediate. Beginners can build up to it with Alternating Floor Press first.

What can I do instead of the Leg-Over Floor Press?

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

How many sets and reps of the Leg-Over 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).