Kettlebell - One Arm Floor Press
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Intermediate Chest Triceps Strength Kettlebell Push Compound Gym
Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.
Benefits: Dumbbells do not limit your movement as much as a barbell does and thus makes greater demands on the stabilizing muscles.
Lie on an exercise mat with grab a kettlebell on your chest, holding it with your right hand. Your feet should be flat on the floor with your knees bent at 90 degrees. Your left arm is diagonal from your shoulder on the floor. This is your starting position. Straighten your elbow to the lock out position. Exhale during this movement. Do not lift your right shoulder from the floor. Slowly lower kettlebell until the elbow touches the floor, keeping the weight directly above the elbow. Inhale during this movement. Repeat for the recommended number of repetitions. Lie on an exercise mat with grab a kettlebell on your chest, holding it with your left hand. Your feet should be flat on the floor with your knees bent at 90 degrees. Your right arm is diagonal from your shoulder on the floor. This is your starting position. Straighten your elbow to the lock out position. Exhale during this movement. Do not lift your left shoulder from the floor. Slowly lower kettlebell until the elbow touches the floor, keeping the weight directly above the elbow. Inhale during this movement. Repeat for the recommended number of repetitions.
The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.
Step 1
Lie on an exercise mat, holding a kettlebell on your chest with your right hand, feet flat on the floor, knees bent.
Lie on an exercise mat with grab a kettlebell on your chest, holding it with your right hand. Your feet should be flat on the floor with your knees bent at 90 degrees. Your left arm is diagonal from your shoulder on the floor. This is your starting position.
Step 2
Raise the kettlebell until the elbow is straight.
Straighten your elbow to the lock out position. Exhale during this movement. Do not lift your right shoulder from the floor.
Step 3
Lower the kettlebell until the elbow touches the floor.
Slowly lower kettlebell until the elbow touches the floor, keeping the weight directly above the elbow. Inhale during this movement. Repeat as required.
Step 4
Lie on an exercise mat, holding a kettlebell on your chest with your left hand, feet flat on the floor, knees bent.
Lie on an exercise mat with grab a kettlebell on your chest, holding it with your left hand. Your feet should be flat on the floor with your knees bent at 90 degrees. Your right arm is diagonal from your shoulder on the floor. This is your starting position.
Step 5
Raise the kettlebell until the elbow is straight.
Straighten your elbow to the lock out position. Exhale during this movement. Do not lift your left shoulder from the floor.
Step 6
Lower the kettlebell until the elbow touches the floor.
Slowly lower kettlebell until the elbow touches the floor, keeping the weight directly above the elbow. Inhale during this movement. Repeat as required.