Extended Range One-Arm Kettlebell Floor Press

The Extended Range One-Arm Kettlebell Floor Press is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.

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Extended Range One-Arm Kettlebell Floor Press - starting position

Starting position

Extended Range One-Arm Kettlebell Floor Press - ending position

Ending position

Muscles Worked

Primary Chest
Secondary Shoulders Triceps

The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.

How to Extended Range One-Arm Kettlebell Floor Press

  1. 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. 2

    Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

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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 works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.

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

Yes, the Extended Range One-Arm Kettlebell Floor Press is suitable for beginners. Start with light weight to master the 2-step form before adding load.

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

You need kettlebells to perform the Extended Range One-Arm Kettlebell Floor Press. Most commercial gyms will have this available.

Track Your Progress

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