Extended Range One-Arm Floor Press

This isn't your average floor press - by giving one arm a bit more room to dip, you tap into a deeper stretch and more muscle work. With a kettlebell in one paw and your back to the floor, this move builds strength, stability, and control. It's a smart pick for bears who want to press with power and precision, one side at a time.

Instructions

1. Lie on your back on the floor with your knees bent and feet flat on the ground.
2. Hold a kettlebell in one hand with your arm extended straight up towards the ceiling.
3. Lower the kettlebell slowly towards your chest while keeping your elbow close to your body.
4. Touch the back of your arm to the ground to achieve the extended range of motion.
5. Press the kettlebell back to the starting position.
6. Complete the desired number of repetitions and then switch arms.

Benefits

• Enhances chest strength and hypertrophy.
• Improves unilateral strength and stability.
• Engages the core for stabilization.
• Allows for a greater range of motion compared to the standard floor press.

Key Points

• Keep your core tight throughout the exercise.
• Move the kettlebell in a controlled manner.
• Do not let your lower back arch off the floor.
• Ensure the kettlebell remains stable during the press.

Common Mistakes

• Lifting the feet off the ground.
• Allowing the elbow to flare out too much.
• Using momentum to lift the kettlebell.
• Not touching the back of your arm to the ground.