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운동 라이브러리
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.
가슴케틀벨Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두코어복사근
장비
케틀벨
패턴
Horizontal press
준비 자세
- 01Lie on the floor with knees bent and feet flat.
- 02Roll or curl one kettlebell into position so it rests on the back of the forearm.
- 03Place the free arm out to the side or on the floor for stability.
- 04Press the bell to lockout above the shoulder to start.
수행
- 01Lower the bell with control, letting the elbow travel to the floor at roughly 45 degrees from the torso.
- 02Allow the bell to sink slightly past the point a dumbbell would stop, feeling a deeper pec stretch.
- 03Pause without losing tension or letting the wrist collapse.
- 04Press back up and slightly inward to lockout over the shoulder.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.