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Kettlebell Extended Range One Arm Press on Floor

A single-arm kettlebell floor press where the bell's offset handle lets the wrist travel below the fist line, giving a slightly longer pressing range and a bigger pec stretch than a standard floor press.

ChestKettlebellHorizontal press
GoLightWeight mediakettlebell-extended-range-one-arm-press-on-floor

Demonstration coming soon

Primary

Pectoralis major

Secondary

Anterior deltoidsTricepsCoreObliques

Equipment

Kettlebell

Pattern

Horizontal press

Setup

  1. 01Lie on the floor with knees bent and feet flat.
  2. 02Roll or curl one kettlebell into position so it rests on the back of the forearm.
  3. 03Place the free arm out to the side or on the floor for stability.
  4. 04Press the bell to lockout above the shoulder to start.

Execution

  1. 01Lower the bell with control, letting the elbow travel to the floor at roughly 45 degrees from the torso.
  2. 02Allow the bell to sink slightly past the point a dumbbell would stop, feeling a deeper pec stretch.
  3. 03Pause without losing tension or letting the wrist collapse.
  4. 04Press back up and slightly inward to lockout over the shoulder.

Checkpoints

  • -The bell stays seated on the forearm with a neutral wrist.
  • -Hips stay level; the free side does not lift off the floor.
  • -The deeper bottom position is controlled, never dropped into.
  • -Lockout finishes stacked directly over the shoulder.

Common mistakes

  • -Letting the wrist bend back to chase extra range.
  • -Twisting the torso off the floor to help the press.
  • -Using a load too heavy to control in the extended bottom position.
  • -Flaring the elbow straight out to the side.

Programming notes

  • -Use 3 to 4 sets of 6 to 10 reps per arm.
  • -Program lighter than a standard floor press; the extended range punishes overload.
  • -Useful when a bench is unavailable but a fuller pressing range is still wanted.

Related exercises

Kettlebell One Arm Floor Press

Kettlebell / Chest

Kettlebell Alternating Press on Floor

Kettlebell / Chest

Dumbbell Lying One Arm Press

Dumbbell / Chest

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