GymPlan AIExtended Range One-Arm Kettlebell Floor Press
Extended Range One-Arm Kettlebell Floor Press is a beginner compound kettlebell exercise that mainly works your chest, with help from your shoulders and triceps.
How to do the extended range one-arm kettlebell floor press
- 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.
- Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Track your extended range one-arm kettlebell floor press with GymPlan AI
Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.
Start your free trialExtended Range One-Arm Kettlebell Floor Press alternatives
Exercises that train the same main muscle, including options with other equipment.
Bench PressBarbell · Beginner
Chest PressMachine · Beginner
Push UpBodyweight · Beginner
Dumbbell Bench PressDumbbell · Beginner
Cable Chest PressCable · Beginner
Svend PressOther · BeginnerFAQ
What muscles does the extended range one-arm kettlebell floor press work?
It mainly works your chest; your shoulders and triceps assist.
How many sets and reps of extended range one-arm kettlebell floor press should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the extended range one-arm kettlebell floor press good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.