Extended Range One-Arm Kettlebell Floor Press

A pressing exercise performed lying on the floor with a kettlebell, allowing increased range of motion and unilateral strength development.

Instructions

1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
2. Position one kettlebell at your side with the handle ready to grip.
3. Grasp the kettlebell handle firmly and hold it at chest level near your shoulder.
4. Your other arm can rest on the floor or be used for balance.
5. Press the kettlebell upward by extending your elbow and adducting your arm, pressing it above your body.
6. Lower the kettlebell back to the starting position in a controlled manner.
7. Complete the desired repetitions on one side, then switch sides.

Tips

• Keep your core engaged and lower back on the floor throughout.
• The floor position allows for a safe, extended range of motion.
• This variation reduces shoulder stress compared to bench pressing.
• The kettlebell’s offset center of gravity increases stabilizer muscle engagement.
• Start with lighter weights to master the movement pattern.