10 Best Kettlebell Extended Range One Arm Press On Floor Alternatives for Chest Strength
The Kettlebell Extended Range One Arm Press On Floor is done lying on your back with a kettlebell. Ranked closest by our scoring: the Kettlebell Alternating Press On Floor, the Extended Range One-arm Kettlebell Floor Press and the One-arm Kettlebell Floor Press.
The Kettlebell Extended Range One Arm Press On Floor has you lie on your back, knees bent and feet flat, hold a kettlebell in one hand and press it straight up until your elbow locks, then lower it under control before you switch arms. The closest swap is the Kettlebell Alternating Press On Floor, which keeps that floor position but asks for a kettlebell in each hand, pressing one up while you lower the other. Without a kettlebell, the Neck Press lowers a barbell to your neck instead.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Kettlebell Extended Range One Arm Press On Floor
- Primary muscle
- Pectorals
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Triceps, Shoulders
How to perform Kettlebell Extended Range One Arm Press On Floor
- Start by lying on your back on the floor with your knees bent and feet flat on the ground.
- Hold a kettlebell in one hand, with your palm facing towards your feet.
- Extend your arm straight up towards the ceiling, keeping your elbow locked and your wrist straight.
- Slowly lower the kettlebell back down to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions, then switch to the other arm.
Ranked Kettlebell Extended Range One Arm Press On Floor Alternatives
10 substitutes, ranked by how closely each one matches the Kettlebell Extended Range One Arm Press On Floor 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.
Best match - Pectorals
- Kettlebell
- Intermediate
- Compound
It uses the same equipment and still works the pectorals.
How to perform this exercise
- Start by lying on your back on the floor with your knees bent and feet flat on the ground.
- Hold a kettlebell in each hand, with your palms facing towards your feet and your arms extended straight up towards the ceiling.
- Lower one kettlebell down towards your shoulder while keeping the other kettlebell extended straight up.
- Press the lowered kettlebell back up to the starting position while simultaneously lowering the other kettlebell down towards your shoulder.
- Continue alternating the press motion with each kettlebell for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: pectorals, the same as the Kettlebell Extended Range One Arm Press On Floor
- Equipment: free weights, the same as the Kettlebell Extended Range One Arm Press On Floor
- Body position: lying on your back, the same as the Kettlebell Extended Range One Arm Press On Floor
- Pectorals
- Kettlebell
- Intermediate
- Compound
How to perform this 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.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: pectorals, the same as the Kettlebell Extended Range One Arm Press On Floor
- Equipment: free weights, the same as the Kettlebell Extended Range One Arm Press On Floor
- Body position: lying on your back, the same as the Kettlebell Extended Range One Arm Press On Floor
3. One-arm Kettlebell Floor Press
79% match- Pectorals
- Kettlebell
- Intermediate
- Compound
How to perform this exercise
- Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
- Press the kettlebell straight up toward the ceiling, rotating your wrist.
- 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
- Primary muscle: pectorals, the same as the Kettlebell Extended Range One Arm Press On Floor
- Equipment: free weights, the same as the Kettlebell Extended Range One Arm Press On Floor
- Body position: lying on your back, the same as the Kettlebell Extended Range One Arm Press On Floor
4. Chain Press
76% match- Pectorals
- Other
- Advanced
- Compound
Pick this when you want a harder version that still works the pectorals.
How to perform this exercise
- Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.
- Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
- Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.
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 Kettlebell Extended Range One Arm Press On Floor
- Body position: standing, not lying on your back
- Balance: harder to stay steady on than the Kettlebell Extended Range One Arm Press On Floor
5. Neck Press
76% match- Pectorals
- Barbell
- Intermediate
- Compound
A good swap when you have a barbell to work with, and it still works the pectorals.
How to perform this exercise
- Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your neck.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: pectorals, the same as the Kettlebell Extended Range One Arm Press On Floor
- Equipment: free weights, the same as the Kettlebell Extended Range One Arm Press On Floor
- 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
- Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
- Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.
- Rotate your wrist so that your palm is facing inward, towards your body.
- Press the dumbbell up and away from your body, extending your arm fully.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- 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 Kettlebell Extended Range One Arm Press On Floor
- Equipment: free weights, the same as the Kettlebell Extended Range One Arm Press On Floor
- Body position: lying on your back, the same as the Kettlebell Extended Range One Arm Press On Floor
- Pectorals
- Dumbbell
- Advanced
- Compound
How to perform this exercise
- Lie on a decline bench with a dumbbell in one hand, resting on your chest.
- Extend your arm straight up, keeping your elbow slightly bent.
- Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.
- Press the dumbbell back up to the starting position.
- 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 Kettlebell Extended Range One Arm Press On Floor
- Equipment: free weights, the same as the Kettlebell Extended Range One Arm Press On Floor
- Body position: lying on your back, the same as the Kettlebell Extended Range One Arm Press On Floor
- Balance: harder to stay steady on than the Kettlebell Extended Range One Arm Press On Floor
8. Cable Decline One Arm Press
74% match- Pectorals
- Cable
- Intermediate
- Compound
How to perform this exercise
- Adjust the cable machine to a decline position.
- Stand facing away from the machine and grab the handle with one hand.
- Position yourself with your back against the decline bench and your arm extended straight in front of you.
- Bend your elbow and lower the handle towards your chest while keeping your upper arm stationary.
- Pause for a moment at the bottom, then push the handle back up to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: pectorals, the same as the Kettlebell Extended Range One Arm Press On Floor
- Equipment: a cable, not free weights
- Body position: lying on your back, the same as the Kettlebell Extended Range One Arm Press On Floor
9. Dumbbell Incline One Arm Press
74% match- Pectorals
- Dumbbell
- Advanced
- Compound
How to perform this exercise
- Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
- Lie back on the bench and position the dumbbell at shoulder level, palm facing forward.
- Press the dumbbell upward and slightly inward, extending your arm fully.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
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 Kettlebell Extended Range One Arm Press On Floor
- Equipment: free weights, the same as the Kettlebell Extended Range One Arm Press On Floor
- Body position: lying on your back, the same as the Kettlebell Extended Range One Arm Press On Floor
- Balance: harder to stay steady on than the Kettlebell Extended Range One Arm Press On Floor
- Pectorals
- Dumbbell
- Advanced
- Compound
How to perform this exercise
- Lie on a decline bench with a dumbbell in one hand, resting on your chest.
- Place your feet flat on the ground and keep your back pressed against the bench.
- Extend your arm and push the dumbbell up towards the ceiling, fully extending your elbow.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
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 Kettlebell Extended Range One Arm Press On Floor
- Equipment: free weights, the same as the Kettlebell Extended Range One Arm Press On Floor
- Body position: lying on your back, the same as the Kettlebell Extended Range One Arm Press On Floor
- Balance: harder to stay steady on than the Kettlebell Extended Range One Arm Press On Floor
Why You Might Need a Kettlebell Extended Range One Arm Press On Floor Alternative
You reach for a substitute to the Kettlebell Extended Range One Arm Press On Floor when you have no kettlebell at all, when the floor at your gym is taken, or when you would rather press from a bench than the ground. Every alternative here is still a press that loads your pectorals, with your triceps and shoulders sharing the work, so the muscle you are training does not change even as the setup does. Some keep you on the floor with one or two kettlebells, others move you to a flat, incline or decline bench, and the Chain Press and the Neck Press load both arms together instead of one side at a time.
How to Choose the Right Kettlebell Extended Range One Arm Press On Floor Substitute
The Kettlebell Alternating Press On Floor works with two kettlebells, locking one arm out as the other lowers and presses. With only one kettlebell, the One-arm Kettlebell Floor Press rests your upper arm on the floor at the bottom, while the Extended Range One-arm Kettlebell Floor Press sets the pressing-side knee bent and crossed over your midline. On a bench, the Neck Press lowers a barbell to your neck instead of your chest, and the Dumbbell One Arm Decline Chest Press starts with a dumbbell resting on your chest and pushes it toward the ceiling. With a cable stack, the Cable Decline One Arm Press puts your back against a decline bench and bends your elbow to bring the handle to your chest.
Kettlebell Extended Range One Arm Press On Floor FAQ
Which alternative needs no kettlebell at all?
The Neck Press if you own a barbell: you lie on a bench and lower the bar to your neck instead of your chest before pushing it back up. With a cable stack, the Cable Decline One Arm Press presses a handle from a decline bench, and the dumbbell hammer press variants swap in a single dumbbell instead.
Which alternative lets me press with both arms at once?
The Neck Press and the Chain Press are the two that press with both arms together: the Neck Press lowers a barbell to your neck on a flat bench, and the Chain Press lowers a pair of chain-loaded handles from a flat bench until your elbows reach 90 degrees before pressing to lockout. The Kettlebell Alternating Press On Floor keeps both hands loaded but presses one bell while the other lowers, so it is not a true two-arm press.
Which alternative uses a cable machine instead of a kettlebell?
The Cable Decline One Arm Press is the cable option. You stand facing away from the machine, set your back against a decline bench with your arm extended in front of you, then bend the elbow to bring the handle to your chest before pressing it back out.
Can I do the Kettlebell Extended Range One Arm Press On Floor at home?
Yes, with one kettlebell and floor space for the press itself, and two kettlebells if you want the alternating version. The Kettlebell Alternating Press On Floor, the Extended Range One-arm Kettlebell Floor Press and the One-arm Kettlebell Floor Press all keep you lying on your back on the floor, and the dumbbell hammer presses need one dumbbell plus an adjustable bench set to incline or decline, so a small home setup covers every kettlebell and dumbbell option.
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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology