What is Extended Range One-Arm Kettlebell Floor Press? The extended range one-arm kettlebell floor press is a variation of the traditional floor press exercise that targets the chest, shoulders, and triceps. This exercise involves pressing a kettlebell with one arm while lying on the floor and extending the range of motion by lowering the kettlebell past the chest towards the shoulder.
Tutorial
- Starting Position:
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Lie flat on your back on the floor.
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Hold a kettlebell in one hand with your palm facing towards your feet. - Extend your arm straight up towards the ceiling. 2. Execution: - Slowly lower the kettlebell towards your shoulder while keeping your elbow close to your body.
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Pause for a moment at the bottom of the movement. - Press the kettlebell back up to the starting position by extending your arm. 3. Repetitions: - Complete the desired number of repetitions on one arm before switching to the other arm.
Common Mistakes
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Arching the back: Keep your lower back flat on the floor throughout the exercise to avoid straining your lower back.
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Flaring the elbow: Keep your elbow close to your body to properly target the chest and triceps. - Using momentum: Avoid using momentum to lift the weight as it reduces the effectiveness of the exercise.
Tips for Better Results
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Engage your core muscles to maintain stability throughout the exercise.
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Focus on controlling the movement both on the way down and on the way up for maximum muscle activation. - Choose an appropriate weight that challenges you without compromising your form.
Muscles Worked The extended range one-arm kettlebell floor press primarily targets the following muscles:
- Chest (Pectoralis Major) - Shoulders (Deltoids) - Triceps (Triceps Brachii)