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Kettlebell Single-Arm Floor Press
Unilateral horizontal press on the floor using a kettlebell targets chest, triceps, and shoulders to build upper body pressing strength and core stability; shoulder-friendly due to limited range of motion.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs, Obliques, Forearms
Popularity Score
5
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
10/10Mid Chest
Triceps
9/10Lateral Head, Medial Head
Shoulders
7/10Anterior Delts
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Forearms
3/10Flexors
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back on the floor with knees bent and feet flat. Hold the kettlebell in rack position with one hand, elbow on the floor.
- Brace your core and press the kettlebell straight up by extending your elbow.
- Keep your wrist straight and arm perpendicular to the floor.
- Lower the kettlebell slowly until your upper arm rests on the floor.
- Maintain elbow at 45 degrees to your torso.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Elbow tucked at 45 degrees
- Core braced, back flat
- Press straight up
- Grip tight for stability
Breathing
Inhale as you lower the kettlebell; exhale forcefully as you press up while bracing your core.
Tempo
3-1-1
Range of Motion
Lower until upper arm contacts floor; press to near full elbow extension without hyperextension.
Safety
Safety Notes
- Avoid if acute shoulder or elbow injury
- Choose weight allowing control
- Prevent excessive lower back arch to protect spine
- Lower kettlebell safely without dropping
Spotting
Spotting not required; floor limits range and provides safety. Use safeties if elevating.
Common Mistakes
- Flaring elbows outward
- Arching lower back excessively
- Bouncing elbow off floor
- Letting wrist collapse
When to Avoid
- Acute shoulder impingement
- Elbow injuries
- Severe shoulder pain during pressing
Flexibility Needed
- Shoulder flexion to 90 degrees
- Adequate wrist mobility
Build Up First
- Basic horizontal pressing form
- Core bracing competency
Also known as
Single-Arm Kettlebell Floor Press, One-Arm KB Floor Press, Kettlebell Floor Press Unilateral
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