Kettlebell Extended Range One Arm Press on Floor
Press a kettlebell with one arm from the floor, allowing for an extended range of motion to maximize chest and triceps engagement.
- Movement
- Compound
- Force
- Push
- Per set
- 2 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Kettlebell Extended Range One Arm Press on Floor
Kettlebell One Arm Bench Press
Chest · Pectoralis Major Clavicular Head · Kettlebell
Kettlebell One Arm Floor Press
Chest · Pectoralis Major Sternal Head · Kettlebell
Kettlebell Bottom Up One Arm Bench Press
Chest · Pectoralis Major Clavicular Head · Kettlebell
Kettlebell Alternating Press on Floor
Chest · Pectoralis Major Clavicular Head · Kettlebell
Description
This exercise involves lying on the floor and pressing a kettlebell up with one arm, challenging the shoulder, triceps, and core muscles.
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How to do Kettlebell Extended Range One Arm Press on Floor
- 01Setup
Lie supine on the floor with your knees bent and feet flat, about hip-width apart. Position a kettlebell beside your working shoulder.
- 02Setup
Grasp the kettlebell handle with an overhand grip, wrist straight, and the bell resting on the back of your forearm. Extend your non-working arm out to the side for balance.
- 03
Exhale and press the kettlebell straight up towards the ceiling by extending your elbow and horizontally adducting your shoulder, allowing your shoulder blade to protract off the floor.
- 04
Inhale as you slowly lower the kettlebell back down to the starting position, allowing your elbow to fully touch the floor for the extended range of motion.
Tips
- Maintain a stable core by bracing your abdominal muscles throughout the movement to prevent your lower back from arching off the floor.
- Focus on a controlled descent, feeling the stretch in your chest as the elbow makes contact with the floor before initiating the next press.
- Ensure your wrist stays straight and strong; avoid letting it extend or flex excessively, which can put undue stress on the joint.
- Keep your feet firmly planted on the floor to provide a solid base and aid in driving the press.
Common mistakes
- Arching the lower back excessively compromises core stability; fix this by actively pressing your lower back into the floor and engaging your core.
- Rushing the eccentric phase reduces muscle tension; fix this by performing a slow, controlled lowering of the kettlebell, taking 2-3 seconds to return to the starting position.
- Letting the kettlebell drift outwards instead of pressing straight up reduces efficiency; fix this by maintaining a vertical pressing path directly over your shoulder.
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Get Ellim — FreeQuestions
What muscles does Kettlebell Extended Range One Arm Press on Floor work?
Kettlebell Extended Range One Arm Press on Floor primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Triceps Brachii.
Is Kettlebell Extended Range One Arm Press on Floor good for beginners?
Kettlebell Extended Range One Arm Press on Floor is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Kettlebell Extended Range One Arm Press on Floor?
You need Kettlebell to perform Kettlebell Extended Range One Arm Press on Floor. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Kettlebell Extended Range One Arm Press on Floor?
Maintain a stable core by bracing your abdominal muscles throughout the movement to prevent your lower back from arching off the floor. Focus on a controlled descent, feeling the stretch in your chest as the elbow makes contact with the floor before initiating the next press. Ensure your wrist stays straight and strong; avoid letting it extend or flex excessively, which can put undue stress on the joint. Keep your feet firmly planted on the floor to provide a solid base and aid in driving the press.
What are common mistakes when doing Kettlebell Extended Range One Arm Press on Floor?
Arching the lower back excessively compromises core stability; fix this by actively pressing your lower back into the floor and engaging your core. Rushing the eccentric phase reduces muscle tension; fix this by performing a slow, controlled lowering of the kettlebell, taking 2-3 seconds to return to the starting position. Letting the kettlebell drift outwards instead of pressing straight up reduces efficiency; fix this by maintaining a vertical pressing path directly over your shoulder.
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Free · iPhone only · Available on the App Store