One-Arm Kettlebell Floor Press
Muscles worked
Instructions
- 1Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
- 2Press the kettlebell straight up toward the ceiling, rotating your wrist.
- 3Lower the kettlebell back to the starting position and repeat.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About One-Arm Kettlebell Floor Press
The one-arm kettlebell floor press is a unilateral pressing variation performed lying on the floor instead of a bench, which naturally limits the range of motion and protects the shoulder at the bottom position. Lying on your back with a kettlebell in one hand and the upper arm resting on the floor, you press the weight straight up toward the ceiling while slightly rotating the wrist, then lower it under control until the arm touches the floor again. Working one arm at a time forces the torso to resist the rotation created by the asymmetric load, making this an excellent anti-rotation core exercise in addition to working the chest and triceps. The reduced range of motion from the floor also makes it a safer variation for sensitive shoulders than a standard bench press.
check_circleBenefits
- check_circleReduced range of motion that protects the shoulder at the bottom
- check_circleBuilds anti-rotation core strength through unilateral work
- check_circleWorks the chest and triceps in a controlled movement
- check_circleOnly needs a single kettlebell and a bit of floor space
lightbulbExecution tips
- lightbulbKeep the upper arm firmly in contact with the floor at the start
- lightbulbBrace the core hard to stop the torso from rotating
- lightbulbPress the load straight up, without drifting inward or outward
- lightbulbPerform the same number of reps on both sides
warningCommon mistakes
- warningLetting the torso rotate toward the pressing arm
- warningUsing too heavy a load before mastering the balance
- warningNot letting the arm touch the floor at the bottom
- warningRushing the movement without controlling the bar path
helpFrequently asked questions
Why do this floor press instead of a bench press?expand_more
The floor limits the range of motion at the bottom, which protects the shoulder and makes it a good option for those sensitive at that joint.
Do I need a heavy kettlebell for this exercise?expand_more
No, start light to master the balance and anti-rotation bracing before increasing the load.
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