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

The Extended Range One-arm Kettlebell Floor Press is done lying on your back with a kettlebell. Ranked closest by our scoring: the One-arm Kettlebell Floor Press, the One Arm Floor Press and the Dumbbell One Arm Hammer Press On Exercise Ball.

Updated Ranked by our 12-factor similarity model How it works

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.
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Ranked Extended Range One-arm Kettlebell Floor Press Alternatives

10 substitutes, ranked by how closely each one matches the Extended Range One-arm Kettlebell Floor Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    One-arm Kettlebell Floor Press

    1. One-arm Kettlebell Floor Press

    99% match
    • Pectorals
    • Kettlebell
    • Intermediate
    • Compound

    It uses the same equipment and still works the pectorals.

    How to perform this exercise
    1. Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
    2. Press the kettlebell straight up toward the ceiling, rotating your wrist.
    3. Lower the kettlebell back to the starting position and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Extended Range One-arm Kettlebell Floor Press
    • Primary muscle: pectorals, the same as the Extended Range One-arm Kettlebell Floor Press
    • Equipment: free weights, the same as the Extended Range One-arm Kettlebell Floor Press
    • Body position: lying on your back, the same as the Extended Range One-arm Kettlebell Floor Press
  2. One Arm Floor Press

    2. One Arm Floor Press

    95% match
    • Pectorals
    • Barbell
    • Advanced
    • Compound

    A good swap when you have a barbell to work with, and it still works the pectorals.

    How to perform this exercise
    1. Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
    2. Have a partner hand you the bar on one hand. When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press. However, this time your grip will be neutral (palms facing your torso).
    3. Make sure the hand you are not using to lift the weight is placed by your side.
    4. Begin the exercise by lowering the barbell until your elbow touches the ground. Make sure to breathe in as this is the eccentric (lowering part of the exercise).
    5. Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
    6. Repeat until you have performed your recommended repetitions.
    7. Switch arms and repeat the movement.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Extended Range One-arm Kettlebell Floor Press
    • Primary muscle: pectorals, the same as the Extended Range One-arm Kettlebell Floor Press
    • Equipment: free weights, the same as the Extended Range One-arm Kettlebell Floor Press
    • Body position: lying on your back, the same as the Extended Range One-arm Kettlebell Floor Press
  3. Dumbbell One Arm Hammer Press On Exercise BallPlay demonstration

    3. Dumbbell One Arm Hammer Press On Exercise Ball

    94% match
    • Pectorals
    • Dumbbell
    • Advanced
    • Compound

    A good swap when you have dumbbells to work with, and it still works the pectorals.

    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.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Extended Range One-arm Kettlebell Floor Press
    • Primary muscle: pectorals, the same as the Extended Range One-arm Kettlebell Floor Press
    • Equipment: free weights, the same as the Extended Range One-arm Kettlebell Floor Press
    • Body position: lying on your back, the same as the Extended Range One-arm Kettlebell Floor Press
    • Balance: harder to stay steady on than the Extended Range One-arm Kettlebell Floor Press
  4. Alternating Floor Press

    4. Alternating Floor Press

    93% match
    • Pectorals
    • Kettlebell
    • Intermediate
    • Compound
    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.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Extended Range One-arm Kettlebell Floor Press
    • Primary muscle: pectorals, the same as the Extended Range One-arm Kettlebell Floor Press
    • Equipment: free weights, the same as the Extended Range One-arm Kettlebell Floor Press
    • Body position: lying on your back, the same as the Extended Range One-arm Kettlebell Floor Press
  5. Dumbbell One Arm Press On Exercise BallPlay demonstration

    5. Dumbbell One Arm Press On Exercise Ball

    92% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound
    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.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Extended Range One-arm Kettlebell Floor Press
    • Primary muscle: pectorals, the same as the Extended Range One-arm Kettlebell Floor Press
    • Equipment: free weights, the same as the Extended Range One-arm Kettlebell Floor Press
    • Body position: lying on your back, the same as the Extended Range One-arm Kettlebell Floor Press
    • Balance: harder to stay steady on than the Extended Range One-arm Kettlebell Floor Press
  6. Dumbbell Lying One Arm PressPlay demonstration

    6. Dumbbell Lying One Arm Press

    91% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound
    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.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Extended Range One-arm Kettlebell Floor Press
    • Primary muscle: pectorals, the same as the Extended Range One-arm Kettlebell Floor Press
    • Equipment: free weights, the same as the Extended Range One-arm Kettlebell Floor Press
    • Body position: lying on your back, the same as the Extended Range One-arm Kettlebell Floor Press
  7. Dumbbell Lying Hammer PressPlay demonstration

    7. Dumbbell Lying Hammer Press

    88% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound
    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.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Extended Range One-arm Kettlebell Floor Press
    • Primary muscle: pectorals, the same as the Extended Range One-arm Kettlebell Floor Press
    • Equipment: free weights, the same as the Extended Range One-arm Kettlebell Floor Press
    • Body position: lying on your back, the same as the Extended Range One-arm Kettlebell Floor Press
  8. Dumbbell Press On Exercise BallPlay demonstration

    8. Dumbbell Press On Exercise Ball

    87% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound
    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.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Extended Range One-arm Kettlebell Floor Press
    • Primary muscle: pectorals, the same as the Extended Range One-arm Kettlebell Floor Press
    • Equipment: free weights, the same as the Extended Range One-arm Kettlebell Floor Press
    • Body position: lying on your back, the same as the Extended Range One-arm Kettlebell Floor Press
    • Balance: harder to stay steady on than the Extended Range One-arm Kettlebell Floor Press
  9. Dumbbell Incline One Arm Hammer PressPlay demonstration

    9. Dumbbell Incline One Arm Hammer Press

    86% match
    • Pectorals
    • Dumbbell
    • Advanced
    • Compound
    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.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Extended Range One-arm Kettlebell Floor Press
    • Equipment: free weights, the same as the Extended Range One-arm Kettlebell Floor Press
    • Body position: lying on your back, the same as the Extended Range One-arm Kettlebell Floor Press
  10. Dumbbell Decline One Arm Hammer PressPlay demonstration

    10. Dumbbell Decline One Arm Hammer Press

    85% match
    • Pectorals
    • Dumbbell
    • Advanced
    • Compound
    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.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Extended Range One-arm Kettlebell Floor Press
    • Equipment: free weights, the same as the Extended Range One-arm Kettlebell Floor Press
    • Body position: lying on your back, the same as the Extended Range One-arm Kettlebell Floor Press

How to Choose the Right Extended Range One-arm Kettlebell Floor Press 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.

Extended Range One-arm Kettlebell Floor Press FAQ

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.

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