Leg-Over Floor Press
Leg-Over Floor Press is a resistance exercise - compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise - compound chest press
Exercise technique
- Lie down
Lie face up with the kettlebell beside your chest.
- Cross the leg
Cross the loaded-side leg over the other leg.
- Free arm
Extend the other arm sideways for balance.
- Load alignment
Align wrist and elbow beneath the bell.
- Press
Press the bell vertically toward the ceiling.
- Lower
Lower until the upper arm lightly contacts the floor.
- Repeat
Press again without changing the crossed-leg position.
Key technique points
- Do not use the crossed leg to generate momentum.
- Do not hit the elbow on the floor.
- Keep the bell over the elbow.
- Set the shoulder evenly against the floor.
- Do not bend the wrist backward.
- Do not raise the hips and change the pressing angle.
Common mistakes
Leg momentum
The crossed setup becomes torso swinging.
Hard elbow contact
Descent braking is insufficient.
Weight drifting sideways
The single-arm balance line is disrupted.
Hip bridge
The floor-press angle changes.
Lifting the free hand
Available balance support decreases.
Collapsing wrist
The bell becomes unstable over the forearm.
Frequently asked questions
Leg-Over Floor Press: why is “Leg momentum” a mistake?
The crossed setup becomes torso swinging.
Leg-Over Floor Press: why is “Hard elbow contact” a mistake?
Descent braking is insufficient.
Leg-Over Floor Press: why is “Weight drifting sideways” a mistake?
The single-arm balance line is disrupted.
Leg-Over Floor Press: why is “Hip bridge” a mistake?
The floor-press angle changes.
Leg-Over Floor Press: why is “Lifting the free hand” a mistake?
Available balance support decreases.
Leg-Over Floor Press: why is “Collapsing wrist” a mistake?
The bell becomes unstable over the forearm.
What should I focus on when doing Leg-Over Floor Press?
Do not use the crossed leg to generate momentum. Do not hit the elbow on the floor. Keep the bell over the elbow. Set the shoulder evenly against the floor. Do not bend the wrist backward. Do not raise the hips and change the pressing angle.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.