Kettlebell Extended Range One Arm Press on Floor
Description
The kettlebell extended range one arm press on floor uses an offset kettlebell to lower the elbow off a slight platform or with the arm angled, increasing the range of motion beyond a standard floor press.
Equipment Required
Kettlebell Extended Range One Arm Press on Floor Instructions
- Lie on your back on the floor with knees bent and feet flat.
- Press a kettlebell up to lockout with one arm.
- Extend the non working arm out wide for stability.
- Brace the core and tuck the working elbow at about 45 degrees.
- Lower the kettlebell slowly until the upper arm passes the floor line.
- Allow the elbow to extend back for a deep chest stretch.
- Press the kettlebell back up to lockout while keeping the wrist neutral.
- Complete all reps on one side then switch arms.
Kettlebell Extended Range One Arm Press on Floor Form & Visual
Kettlebell Extended Range One Arm Press on Floor Benefits
- Greater range of motion than a standard floor press.
- Builds chest and triceps with deep stretch overload.
- Single arm work corrects strength imbalances.
- Trains shoulder stability with the offset kettlebell load.
- Floor position protects the shoulder from over reaching.
- Develops grip and forearm strength.
Kettlebell Extended Range One Arm Press on Floor Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Anconeus
Kettlebell Extended Range One Arm Press on Floor Variations & Alternatives
- Kettlebell Floor Press
- Dumbbell Floor Press
- One Arm Bench Press
- Single Arm Push Up
