Extended Range One-Arm Kettlebell Floor Press
How to do the Extended Range One-Arm Kettlebell Floor Press
- 1
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.
- 2
Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.
How to program the Extended Range One-Arm Kettlebell Floor Press
Sets and reps
As a compound movement, the Extended Range One-Arm Kettlebell Floor Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Extended Range One-Arm Kettlebell Floor Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Extended Range One-Arm Kettlebell Floor Press work?
The Extended Range One-Arm Kettlebell Floor Press primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Extended Range One-Arm Kettlebell Floor Press?
You need Kettlebells. Difficulty level: Beginner.
How many sets and reps of the Extended Range One-Arm Kettlebell Floor Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
