Kettlebell One Arm Floor Press

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet firmly planted on the floor.
2. Roll onto your side to grip the kettlebell handle with both hands, then roll back onto your spine, bringing the weight to your chest.
3. Release your non-working hand and place it on the floor at a 45-degree angle from your body for stability.
4. Position the working arm so the elbow is on the floor, tucked at a 45-degree angle from your torso, with the kettlebell resting on the back of your forearm.

How to do it

1. Exhale and press the kettlebell straight up toward the ceiling by extending your arm fully while keeping your wrist neutral.
2. Inhale as you lower the kettlebell under control until your upper arm lightly touches the floor.
3. Maintain a slow, controlled tempo (2 seconds down, 1 second up) to ensure the weight does not crash into the floor.
4. Complete all repetitions on one side before safely rolling to the other side to switch arms.

Form checklist

• Keep your wrist straight and neutral; do not let the kettlebell pull your hand backward.
• Ensure your lower back remains pressed into the floor throughout the entire set.
• Keep your forearm vertical at all times to ensure the weight is stacked over the elbow.
• Avoid flaring your elbow out to 90 degrees to prevent unnecessary shoulder strain.

Pro tips

• Squeeze the kettlebell handle as hard as possible to engage the rotator cuff and improve shoulder stability.
• Create 'full body tension' by making a fist with your non-working hand and bracing your core as if you are about to be punched.
• Focus on 'punching' the ceiling at the top of the movement to ensure full shoulder protraction.

Make it harder

• Extend your legs straight out on the floor to remove the stability of your lower body and further challenge your core.
• Add a 3-second pause when your elbow is an inch above the floor to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the kettlebell one arm floor press work?

The kettlebell one arm floor press primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell one arm floor press?

The kettlebell one arm floor press uses kettlebell.

Is the kettlebell one arm floor press good for beginners?

The kettlebell one arm floor press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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