Leg-Over Floor Press — start position
Start
Leg-Over Floor Press — end position
End

Chest / Intermediate / Compound (multi-joint)

Leg-Over 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
Intermediate
Type
Chest, Compound (multi-joint)

How to do it

  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.
  2. Press the kettlebll into a locked out position.
  3. Lower the weight until the elbow touches the ground, keeping the kettlebell above the elbow. Repeat for the desired number of repetitions.

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Muscles worked

Neck (Front)Upper traps (Front)Front delts — secondary (Front)Side delts (Front)Chest — primary (Front)Serratus anterior — secondary (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps — secondary (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)
FrontBack
  • Primary: Chest
  • Secondary: Front delts, Triceps, Serratus anterior

Best for

How specific this exercise is to each movement.

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Photos and instructions: free-exercise-db (github.com/yuhonas/free-exercise-db), public domain.