Chest exercise · kettlebell
Kettlebell Extended Range One Arm Press on Floor
The kettlebell extended range one arm press on floor is a kettlebell exercise that targets the chest (pectorals), with the triceps and shoulders assisting.
- Target muscle
- Pectorals
- Also works
- Triceps, shoulders
- Equipment
- Kettlebell
- Body part
- Chest
How to do the kettlebell extended range one arm press on floor
- Start by lying on your back on the floor with your knees bent and feet flat on the ground.
- Hold a kettlebell in one hand, with your palm facing towards your feet.
- Extend your arm straight up towards the ceiling, keeping your elbow locked and your wrist straight.
- Slowly lower the kettlebell back down to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions, then switch to the other arm.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The triceps and shoulders work as secondary muscles. See all chest exercises or every kettlebell exercise.
