Kettlebell Reverse Press On Floor

Muscles worked

Setup

1. Lie flat on your back on the floor with your knees bent and feet flat for stability.
2. Grasp the kettlebell handle so the weight rests on the outside of your forearm in the 'rack' position.
3. Position your pressing arm so the elbow is at a 45-degree angle relative to your torso.
4. Ensure your wrist is straight and your knuckles are pointing directly toward the ceiling.

How to do it

1. Exhale as you press the kettlebell straight up toward the ceiling until your arm is fully locked out.
2. Inhale as you lower the kettlebell under control until your upper arm and elbow lightly touch the floor.
3. Maintain a controlled 2-1-2 tempo (2 seconds up, 1 second pause at the top, 2 seconds down).
4. Complete the desired number of repetitions on one side before safely switching to the other arm.

Form checklist

• Keep your lower back pressed firmly into the floor throughout the movement.
• Avoid flaring your elbow out to 90 degrees; maintain the 45-degree tuck to protect the shoulder.
• Keep your wrist neutral and rigid; do not let the weight of the kettlebell bend your wrist backward.
• Do not bounce your elbow off the floor; use a dead-stop or a light touch to ensure muscle tension.

Pro tips

• Squeeze the kettlebell handle as hard as possible to engage the 'irradiation' effect, which increases shoulder stability.
• Drive your non-pressing shoulder and your feet into the floor to create a more stable platform for the press.

Make it harder

• Incorporate a 3-second pause at the bottom of the movement to eliminate all elastic energy and force a pure concentric drive.
• Straighten your legs out flat on the floor to remove the stability provided by your lower body, forcing the core to work harder.

Frequently asked

What muscles does the kettlebell reverse press on floor work?

The kettlebell reverse press on floor primarily targets the deltoids and triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell reverse press on floor?

The kettlebell reverse press on floor uses kettlebell.

Is the kettlebell reverse press on floor good for beginners?

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

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Band Seated Neutral Grip Shoulders PressIntermediate · deltoids and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps