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Kettlebell Floor Press
Kettlebell Floor Press is a horizontal push exercise performed lying on the floor, targeting the chest and triceps to build upper body strength and hypertrophy while enhancing shoulder stability through limited range of motion.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Lower Chest
Triceps
8/10Long Head, Lateral Head
Shoulders
6/10Anterior Delts
Abs
5/10Rectus Abdominis, Transverse Abdominis
Forearms
3/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Lie flat on your back on the floor with knees bent and feet flat, hip-width apart. Hold kettlebells at chest level with elbows resting on the floor and palms facing inward.
- Engage your core to flatten lower back.
- Press kettlebells upward by extending arms fully.
- Keep forearms vertical and shoulder blades pressed into floor.
- Pause briefly at top without locking elbows.
- Lower kettlebells controlled until upper arms touch floor.
- Repeat for reps, maintaining tension.
Coaching Tips
Form Cues
- Elbows at 45 degrees
- Shoulder blades down and back
- Core tight, back flat
- Grip firm, no wrist bend
Breathing
Inhale as you lower the kettlebells, exhale as you press up, and brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until upper arms contact floor; press to full arm extension with kettlebells aligned over shoulders.
Safety
Safety Notes
- Avoid if acute shoulder injury
- Start with light weight
- Keep clear space around body
- Consult professional for wrist issues
Spotting
Spotting not required; floor limits range and provides safety. Use safeties if progressing to heavy loads.
Common Mistakes
- Flaring elbows wide
- Arching lower back
- Bouncing elbows off floor
- Locking elbows at top
When to Avoid
- Acute shoulder impingement
- Wrist injuries
Flexibility Needed
- Shoulder flexion to 90 degrees
Build Up First
- Basic horizontal press form
- Core bracing competency
Also known as
KB Floor Press, Floor Kettlebell Press, Kettlebell Supine Press
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