Extended Range One-Arm Kettlebell Floor Press

What it is

This is a unilateral pressing movement performed while lying on the floor, providing a unique challenge. It effectively targets your chest muscles, with significant engagement from your shoulders and triceps. By bending one leg across your body, you gain a slightly deeper range of motion for a more complete chest contraction. You use a single kettlebell for this compound push exercise.

Technique tips

• Grip the kettlebell firmly by the handle, keeping your wrist neutral.
• Press through the heel of your hand, not your fingers.
• Maintain tension throughout your core to stabilize your body.
• Keep your pressing elbow tucked slightly towards your body.
• Allow the bent leg to cross the midline for an extended range.
• Control the descent back to the starting position with purpose.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.