Kettlebell Floor Press
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The Kettlebell Floor Press is a strength exercise where you lie on your back with knees bent, press a kettlebell from chest level to full arm extension, and lower it back down controlled. It primarily targets the chest and shoulders while engaging triceps and upper back stabilizers, building pressing power with reduced shoulder strain compared to bench presses. Ideal for beginners, those with limited equipment, or athletes seeking joint-friendly upper body strength gains using just a kettlebell.
How to Perform Kettlebell Floor Press
- 1Lie flat on your back on the floor with knees bent and feet flat, hip-width apart for stability.
- 2Hold a kettlebell in one hand with a neutral grip (palm facing in), elbow bent at 90 degrees, and forearm perpendicular to the floor. Extend the other arm out to the side for balance.
- 3Position the kettlebell directly above your chest, with your wrist straight and elbow tucked close to your side.
- 4Inhale to prepare, then exhale as you press the kettlebell straight up toward the ceiling by extending your arm fully without locking the elbow.
- 5Inhale as you slowly lower the kettlebell back to the starting position, keeping your elbow on the floor and stopping when your upper arm lightly touches down.
- 6Perform 8-12 reps per side, then switch to the other arm.
- 7Key form tips: Keep your shoulder blades retracted and pressed into the floor; avoid flaring elbows wide or arching your lower back. Common mistakes: Using momentum instead of controlled presses, or letting the kettlebell drift forward over your face.