Quick Answer
Leg-Over Floor Press is a intermediate strength exercise that targets your chest and triceps. It uses a kettlebells. Lie on back. Hold KB right hand over chest.
Video Tutorial
How to Perform the Leg-Over Floor Press
- 1
Lie on back. Hold KB right hand over chest.
- 2
Bend right knee, cross right foot over left thigh.
- 3
Left leg straight or bent. Left arm out for stability.
- 4
Lower KB until right upper arm touches floor.
- 5
Press KB back up.
- 6
Repeat reps, switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Leg-Over Floor Press isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Leg-Over Floor Press work?
The Leg-Over Floor Press primarily works your chest and triceps. Secondary muscles include the shoulders and core.
What equipment do I need for the Leg-Over Floor Press?
The Leg-Over Floor Press needs a kettlebells. You can perform it at home or at the gym as long as you have what's listed.
Is the Leg-Over Floor Press suitable for beginners?
The Leg-Over Floor Press is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Leg-Over Floor Press should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Leg-Over Floor Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest and triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.