Extended Range One-Arm Kettlebell Floor Press

Chest

Extended Range One-Arm Kettlebell Floor Press

Extended Range One-Arm Kettlebell Floor Press (Start)

Extended Range One-Arm Kettlebell Floor Press (End)

LevelBeginner EquipmentKettlebell MechanicCompound ForcePush

A one-arm floor press with a kettlebell that lets the shoulder move through extra range at the top.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on your back with your knees bent and a kettlebell held in one hand.
2Hold the bell in the rack position at your shoulder with your elbow on the floor.
3Keep your free arm at your side.

How to perform

1Press the kettlebell straight up above your shoulder.
2At the top, reach your shoulder blade gently forward toward the ceiling for extra range.
3Lower the kettlebell until your elbow lightly touches the floor.
4Finish all reps, then switch arms.