Extended Range One-Arm Kettlebell Floor Press

Chest · Kettlebell

How to do it

Lie on the floor holding a kettlebell by the handle beside your chest. Cross the leg on that same side over the other: it rotates the hip slightly and lets your elbow travel past the line of your torso, which is the extra range in the name. Your free arm stays out on the floor for support. Press the weight inwards, slightly over your sternum, and lower slowly until the elbow touches down. You should feel the chest stretch at the bottom. The classic mistake is rotating so far that your whole back lifts: only the hip turns.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Shoulders, Triceps

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