10 Best Kettlebell Extended Range One Arm Press On Floor Alternatives for Chest Strength

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.

1. Best match

   Play demonstration

   1. Chest Dip

   55% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

   How to perform this exercise

   1. Position yourself on parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening 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

   • Primary muscle: pectorals, the same as the Kettlebell Extended Range One Arm Press On Floor
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
2. Play demonstration

   2. Elbow Dips

   50% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the triceps rather than the pectorals.

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
   2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: triceps, not pectorals
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not lying on your back
3. 

   3. Dips - Triceps Version

   49% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
   2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
   3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
   4. Repeat the movement for the prescribed amount of repetitions.

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

   Why this matches

   • Primary muscle: triceps, not pectorals
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Kettlebell Extended Range One Arm Press On Floor
4. Play demonstration

   4. Stalder Press

   41% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and your arms extended overhead.
   2. Bend your knees slightly and engage your core.
   3. Lower your body down into a squat position while keeping your arms extended overhead.
   4. As you squat down, press your arms down towards the ground, engaging your triceps.
   5. Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: triceps, not pectorals
   • Equipment: bodyweight only, not free weights
   • Body position: inverted, not lying on your back
   • Balance: harder to stay steady on than the Kettlebell Extended Range One Arm Press On Floor
5. Play demonstration

   5. Reverse Dip

   40% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening 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

   • Primary muscle: triceps, not pectorals
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not lying on your back
6. Play demonstration

   6. Handstand

   37% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Find an open space with enough room to perform a handstand.
   2. Place your hands on the ground shoulder-width apart, fingers pointing forward.
   3. Kick your legs up towards the wall, using your core and shoulders to maintain balance.
   4. Once in a handstand position, engage your triceps to support your body weight.
   5. Hold the handstand for as long as you can maintain balance.
   6. To come down, slowly lower your legs back to the ground.
   7. Repeat for the desired number of repetitions.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: triceps, not pectorals
   • Equipment: bodyweight only, not free weights
   • Body position: inverted, not lying on your back
   • Balance: harder to stay steady on than the Kettlebell Extended Range One Arm Press On Floor
7. Play demonstration

   7. Ring Dips

   37% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from the rings with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: triceps, not pectorals
   • Equipment: a suspension trainer, not free weights
   • Body position: standing, not lying on your back
   • Balance: harder to stay steady on than the Kettlebell Extended Range One Arm Press On Floor
8. Play demonstration

   8. Handstand Push-up

   36% match

   • Delts
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Find a wall and face away from it, standing a few feet away.
   2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
   3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
   4. Push through your hands and extend your arms to return to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: delts, not pectorals
   • Equipment: bodyweight only, not free weights
   • Body position: inverted, not lying on your back
   • Balance: harder to stay steady on than the Kettlebell Extended Range One Arm Press On Floor
9. 

   9. Single-arm Push-up

   35% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
   2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
   3. Lower yourself by allowing the elbow to flex until you touch the ground.
   4. Descend slowly, and reverse direction be extending the arm to 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: bodyweight only, not free weights
   • Body position: lying face down, not lying on your back
10. Play demonstration

    10. Archer Push Up

    34% match

    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    1. Start in a push-up position with your hands slightly wider than shoulder-width apart.
    2. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position.
    5. Repeat on the other side, extending the opposite arm out to the side.
    6. Continue alternating sides 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: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Kettlebell Extended Range One Arm Press On Floor