10 Best Leg-over Floor Press Alternatives for Kettlebell Workouts

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

Leg-over Floor Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Leg-over Floor Press

The steps for the Leg-over Floor Press itself, so you can judge how close each substitute below really is.

Chest, with shoulders, triceps · Kettlebell · Intermediate · Compound

  1. Lie on the floor with one kettlebell in place on your chest, holding it by the handle. Extend leg on working side over leg on non-working side.Your free arm can be extended out to your side for support.
  2. Press the kettlebll into a locked out position.
  3. Lower the weight until the elbow touches the ground, keeping the kettlebell above the elbow. Repeat for the desired number of repetitions.

The 10 Best Leg-over Floor Press Alternatives

10 substitutes, ranked by how closely each one matches the Leg-over Floor Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Extended Range One-arm Kettlebell Floor Press

    1. Extended Range One-arm Kettlebell Floor Press

    84% match

    Pectorals · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the pectorals rather than the chest.

    • Kettlebell
    How to perform it
    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.

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

    Why this matches
    • Primary muscle: pectorals, not chest
    • Equipment: free weights, the same as the Leg-over Floor Press
    • Body position: lying on your back, the same as the Leg-over Floor Press
  3. One Arm Floor Press

    3. One Arm Floor Press

    79% match

    Pectorals · Advanced · Compound

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

    • Barbell
    How to perform it
    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
    • Primary muscle: pectorals, not chest
    • Equipment: free weights, the same as the Leg-over Floor Press
    • Body position: lying on your back, the same as the Leg-over Floor Press
    • Balance: harder to stay steady on than the Leg-over Floor Press

Leg-over Floor Press FAQ

What muscles does Leg-over Floor Press work?

It primarily targets the pectoralis major through horizontal adduction, with triceps providing elbow extension and anterior deltoid assisting. Maintain elbows ~45 degrees from the torso to bias the pecs and keep the scapula retracted for stable shoulder mechanics.

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