Chest / Beginner / Compound (multi-joint)

Extended Range One-Arm Kettlebell Floor Press

A kettlebell exercise for the chest, with the front delts, triceps and serratus assisting.

At a glance

Primary

Chest

Secondary

Front delts, Triceps, Serratus anterior

Equipment

Kettlebell

Movement pattern

Horizontal push

Level

Beginner

Type

Chest, Compound (multi-joint), One side at a time

How to do it

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.
2. Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.

Common mistakes

• ✗ Slamming the elbows into the floor.

  Why it hurts: The impact bruises the elbows and jolts the shoulders.

  ✓ Instead: Lower the upper arms gently to the floor, pause, then press.

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