Leg-Over Floor Press
The Leg-Over Floor Press primarily targets your Chest, with support from Shoulders, Triceps. It requires kettlebell and is best suited to intermediate lifters.
Intermediate level · Equipment: Kettlebell · Compound · Push
Primary muscles: Chest Secondary muscles: Shoulders, Triceps
How to perform Leg-Over Floor Press
- Step 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.
- Step 2. Press the kettlebll into a locked out position.
- Step 3. Lower the weight until the elbow touches the ground, keeping the kettlebell above the elbow. Repeat for the desired number of repetitions.
Frequently asked questions
What is the primary benefit of the leg-over position during a floor press?
Crossing one leg over the other stabilizes the hips and prevents lower body drive. This isolation forces the pectoral muscles and triceps to manage the load without assistance from a bridge or leg drive.
Which muscle groups are primarily targeted by the leg-over floor press?
The exercise primarily targets the pectoralis major while involving the anterior deltoids and triceps. The floor limit reduces shoulder extension, focusing the tension on the mid-range of the pressing motion.
What is a common technical mistake to avoid during this movement?
Avoid bouncing the elbows off the floor to create momentum. Maintain a controlled eccentric phase and pause briefly at the bottom to ensure the chest muscles initiate the upward press.
How should a beginner approach this exercise if the leg-over position feels unstable?
Beginners can start with both feet flat on the floor to establish a stable base. Once chest strength and core stability improve, transition to the leg-over variation to increase the challenge of the movement.
What are the recommended sets and repetitions for hypertrophy?
Perform 3 to 4 sets of 8 to 12 repetitions using a moderate weight. Focus on a slow tempo and a forceful contraction at the top of the movement to maximize muscle fiber recruitment.
Sample sets & reps for Leg-Over Floor Press
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
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
Want a workout that includes Leg-Over Floor Press and 870+ other exercises? Try the AI Planner — 2 weeks free