How to Do Leg-Over Floor Press
Start and end of one clean rep of Leg-Over Floor Press.
Quick facts
| Primary muscle | Chest |
|---|---|
| Secondary muscles | Shoulders, Triceps |
| Equipment | Kettlebell |
| Category | Strength |
How to perform Leg-Over Floor Press
- 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.
- Press the kettlebll into a locked out position.
- Lower the weight until the elbow touches the ground, keeping the kettlebell above the elbow. Repeat for the desired number of repetitions.
Muscles worked
- Chest (primary): pushes the arms forward and across the body — your horizontal pressing power.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
- Triceps (secondary): straightens the elbow to lock out every press and pushdown.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Set the shoulder blades down and back and keep them pinned there so the chest, not the front of the shoulders, does the pressing.
- Let the bell stay close to your body and grip only as hard as you need to keep the wrist neutral.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Flaring the elbows straight out to the sides, which puts the shoulder joint in a weak, vulnerable spot.
- Gripping the bell in a death-grip, which burns out the forearms long before the target muscle.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Leg-Over Floor Press work?
Leg-Over Floor Press mainly works the chest, with the shoulders, triceps helping as secondary movers.
What equipment do I need for Leg-Over Floor Press?
Leg-Over Floor Press needs a kettlebell.
How many sets and reps should I do for Leg-Over Floor Press?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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