Extended Range One-Arm Kettlebell Floor Press
Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Chest, with support from Shoulders, Triceps. It requires kettlebell and is best suited to beginner lifters.
Beginner level · Equipment: Kettlebell · Compound · Push
Primary muscles: Chest Secondary muscles: Shoulders, Triceps
How to perform Extended Range One-Arm Kettlebell Floor Press
- Step 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.
- Step 2. Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.
Frequently asked questions
What is the primary benefit of the extended range one-arm kettlebell floor press?
This variation increases the range of motion compared to a standard floor press by allowing the elbow to travel deeper. It targets the pectoral muscles more effectively while maintaining the shoulder stability benefits of the floor.
How do I set up for the extended range version of this exercise?
Elevate your torso slightly on a low platform or yoga blocks while keeping your arm path clear to the floor. This setup allows the elbow to drop below the level of the torso for a deeper chest stretch.
What is a common mistake to avoid during the movement?
Avoid letting the kettlebell pull your shoulder into internal rotation at the bottom of the rep. Keep your forearm vertical and your shoulder blade retracted against the floor or platform throughout the set.
How should a beginner progress to this exercise?
Start with a standard kettlebell floor press to master the movement pattern and stability requirements. Once you can control the weight through a full range, introduce a slight elevation to increase the depth.
What are the recommended sets and reps for hypertrophy?
Perform 3 to 4 sets of 8 to 12 repetitions per arm to maximize time under tension. Focus on a controlled eccentric phase to take advantage of the increased range of motion.
Sample sets & reps for Extended Range One-Arm Kettlebell Floor Press
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Chest exercises
- Around The Worlds — dumbbell
- Barbell Bench Press - Medium Grip — barbell
- Barbell Guillotine Bench Press — barbell
- Barbell Incline Bench Press - Medium Grip — barbell
- Behind Head Chest Stretch — stretch
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