10 Best One-arm Kettlebell Floor Press Alternatives for Home Gyms

If you can’t perform the extended-range one-arm kettlebell floor press, use unilateral dumbbell bench presses, single-arm landmine presses, or floor dumbbell presses to target the pecs. Keep scapulae retracted, brace your core, and press with an even tempo to preserve pectoral tension and safe shoulder mechanics.

Original Exercise: Extended Range One-arm Kettlebell Floor Press

Extended Range One-arm Kettlebell Floor Press
Primary Muscle
Pectorals
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Shoulders, Triceps
How to Perform Extended Range One-arm Kettlebell Floor Press
  1. 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.
  2. Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.
Pro Tips
  • Category: Strength
  • Force: Push
  • Movement type: Compound

Best Extended Range One-arm Kettlebell Floor Press Alternatives

Best Match
Dumbbell One Arm Hammer Press On Exercise Ball

1. Dumbbell One Arm Hammer Press On Exercise Ball

93.9% Match
Pectorals Dumbbell Advanced Isolation
How to perform this exercise
  1. Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
  3. Place your other hand on your hip for stability.
  4. Press the dumbbell upwards, extending your arm fully.
  5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Alternating Floor Press

2. Alternating Floor Press

93% Match
Pectorals Kettlebell Intermediate Isolation
How to perform this exercise
  1. Lie on the floor with two kettlebells next to your shoulders.
  2. Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
  3. Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
  4. Raise the kettlebell and repeat on the opposite side.
Dumbbell One Arm Press On Exercise Ball

3. Dumbbell One Arm Press On Exercise Ball

92% Match
Pectorals Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward.
  3. Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball.
  4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Lying One Arm Press V. 2

4. Dumbbell Lying One Arm Press V. 2

91.4% Match
Pectorals Dumbbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on a bench with your back supported and feet flat on the ground.
  2. Hold a dumbbell in one hand with your palm facing towards your feet.
  3. Extend your arm straight up towards the ceiling, keeping your elbow slightly bent.
  4. Slowly lower the dumbbell down towards your chest, keeping your elbow close to your body.
  5. Pause for a moment at the bottom, then push the dumbbell back up to the starting position.
Dumbbell Lying One Arm Press

5. Dumbbell Lying One Arm Press

91.4% Match
Pectorals Dumbbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
  2. Hold the dumbbell at shoulder level with your palm facing forward.
  3. Press the dumbbell upward until your arm is fully extended.
  4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell One Arm Reverse Grip Press

6. Dumbbell One Arm Reverse Grip Press

91.4% Match
Pectorals Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a flat bench with a dumbbell in one hand, palm facing towards your body.
  2. Place your feet flat on the ground and keep your back straight.
  3. Raise the dumbbell to shoulder height, keeping your elbow close to your body.
  4. Press the dumbbell upwards until your arm is fully extended.
  5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Dumbbell Lying Hammer Press

7. Dumbbell Lying Hammer Press

88.2% Match
Pectorals Dumbbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
  2. Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
  3. Press the dumbbells back up to the starting position, fully extending your arms.
  4. Repeat for the desired number of repetitions.
Dumbbell Press On Exercise Ball

8. Dumbbell Press On Exercise Ball

86.9% Match
Pectorals Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs.
  2. Slowly walk your feet forward, rolling the exercise ball until your lower back is supported on the ball and your knees are at a 90-degree angle.
  3. Raise the dumbbells to shoulder height, palms facing forward.
  4. Press the dumbbells upward until your arms are fully extended.
  5. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
Dumbbell Incline One Arm Hammer Press

9. Dumbbell Incline One Arm Hammer Press

86% Match
Pectorals Dumbbell Advanced Isolation
How to perform this exercise
  1. Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
  2. Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.
  3. Rotate your wrist so that your palm is facing inward, towards your body.
  4. Press the dumbbell up and away from your body, extending your arm fully.
  5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
Dumbbell Decline One Arm Hammer Press

10. Dumbbell Decline One Arm Hammer Press

84.7% Match
Pectorals Dumbbell Advanced Isolation
How to perform this exercise
  1. Lie on a decline bench with a dumbbell in one hand, resting on your chest.
  2. Extend your arm straight up, keeping your elbow slightly bent.
  3. Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.
  4. Press the dumbbell back up to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

Why You Might Need a Extended Range One-arm Kettlebell Floor Press Alternative

You may substitute the extended-range one-arm kettlebell floor press for several practical reasons: lack of kettlebells, shoulder pain at end range, or the need for different loading patterns. Alternatives let you manipulate range of motion, unilateral load, and horizontal adduction to maintain pec recruitment. For example, a single-arm dumbbell bench press lets you achieve greater horizontal adduction and longer pec length-tension than the floor press; cue a controlled descent with elbows at ~45 degrees to limit anterior shoulder stress and maximize clavicular and sternal pectoralis activation.

How to Choose the Right Substitute

Choose a substitute based on equipment, shoulder mobility, and training goal. If you lack a bench but have dumbbells, use the floor dumbbell press and focus on a paused concentric to increase time under tension. If shoulder pain prevents full horizontal adduction, pick a neutral-grip single-arm landmine press and keep the elbow slightly tucked to shift load from anterior delt to pec major. For hypertrophy, prioritize exercises that allow controlled eccentric loading and full lengthening of the pecs while maintaining scapular stability.

Frequently Asked Questions

What muscles does Extended Range One-arm Kettlebell Floor Press work?

The exercise primarily targets the pectoralis major (sternal and clavicular fibers) with secondary work from the anterior deltoid and triceps. Scapular stabilizers and core muscles engage to control unilateral load and maintain torso alignment.

What is the best bodyweight alternative to Extended Range One-arm Kettlebell Floor Press?

A single-arm push-up or unilateral elevated push-up is the best bodyweight alternative; it increases horizontal adduction and core demand. Keep the shoulder blades packed and lower with controlled tempo to maximize pectoral activation.

Can I build muscle without doing Extended Range One-arm Kettlebell Floor Press?

Yes—you can build chest muscle with multiple alternatives that preserve range of motion, progressive overload, and time under tension. Prioritize exercises that allow controlled eccentric loading and full pec lengthening, such as single-arm dumbbell bench presses or landmine presses.

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