One-Arm Kettlebell Floor Press
The One-Arm Kettlebell Floor Press targets the Chest and suits intermediate-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The triceps assist as stabilizers throughout the range of motion.
How to One-Arm Kettlebell Floor Press
- 1
Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
- 2
Press the kettlebell straight up toward the ceiling, rotating your wrist.
- 3
Lower the kettlebell back to the starting position and repeat.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the One-Arm Kettlebell Floor Press work?
The One-Arm Kettlebell Floor Press primarily works the Chest. Secondary muscles include the Triceps, which assist during the movement.
Is the One-Arm Kettlebell Floor Press good for beginners?
The One-Arm Kettlebell Floor Press is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the One-Arm Kettlebell Floor Press?
You need kettlebells to perform the One-Arm Kettlebell Floor Press. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.