Extended Range One-Arm Kettlebell Floor Press
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General info
How to perform exercise
- Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
- Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Chest, and auxiliary muscles: Shoulders
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Extended Range One-Arm Kettlebell Floor Press » are among the best rated by athletes.
Maintenance
Exercise substitutions
You can try replacing the exercise «Extended Range One-Arm Kettlebell Floor Press » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Extended Range One-Arm Kettlebell Floor Press
Author: AtletIQ: on
Extended Range One-Arm Kettlebell Floor Press — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Extended Range One-Arm Kettlebell Floor Press »
