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 Left Hook. Boxing, the Side Push-up and the One Arm Dip.

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

Original Exercise: Leg-over Floor Press

Leg-over Floor Press
Primary muscle
Chest
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Leg-over Floor Press
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Left Hook. BoxingPlay demonstration

    1. Left Hook. Boxing

    45% match
    • Delts
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Keep your left hand up to protect your face and your right hand by your chin.
    3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
    4. Twist your torso and engage your core muscles to generate power in the punch.
    5. Snap your arm back to the starting position and repeat 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: delts, not chest
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Leg-over Floor Press
  2. Side Push-upPlay demonstration

    2. Side Push-up

    45% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
    3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
    4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
    5. Lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: triceps, not chest
    • Equipment: bodyweight only, not free weights
  3. One Arm DipPlay demonstration

    3. One Arm Dip

    42% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

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

    Why this matches
    • Primary muscle: triceps, not chest
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Leg-over Floor Press
  4. Single-arm Push-up

    4. Single-arm Push-up

    39% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

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

    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, not chest
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  5. Archer Push UpPlay demonstration

    5. Archer Push Up

    39% 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, not chest
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Leg-over Floor Press
  6. Triceps DipPlay demonstration

    6. Triceps Dip

    38% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    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 yourself 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 chest
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Leg-over Floor Press
  7. Triceps Dip (Bench Leg)Play demonstration

    7. Triceps Dip (Bench Leg)

    38% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
    2. Walk your feet forward, sliding your butt off the bench, and straighten your arms.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Push through your palms to straighten your arms and 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: triceps, not chest
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
    • Balance: easier to stay steady on than the Leg-over Floor Press
  8. Shoulder Tap Push-upPlay demonstration

    8. Shoulder Tap Push-up

    38% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you push back up, lift your right hand off the ground and tap your left shoulder.
    4. Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
    5. Continue alternating shoulder taps with each push-up repetition.
    6. Maintain a stable core and avoid excessive hip rotation throughout the exercise.
    7. Repeat 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, not chest
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Raise Single Arm Push-upPlay demonstration

    9. Raise Single Arm Push-up

    38% 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 and your feet together.
    2. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position, using your chest muscles to lift your body.
    5. Repeat with the other arm extended.

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

    Why this matches
    • Primary muscle: pectorals, not chest
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Leg-over Floor Press
  10. Spider Crawl Push UpPlay demonstration

    10. Spider Crawl Push Up

    37% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Bring your right knee towards your right elbow, keeping it off the ground.
    3. As you bring your right knee back, simultaneously lower your body towards the ground by bending your elbows.
    4. Push back up to the starting position and repeat with your left knee towards your left elbow.
    5. Continue alternating sides for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: glutes, not chest
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • 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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