VARIATIONS
One-Arm Kettlebell Floor Press
Palm rotates to face forward at the top
This unilateral pressing movement builds chest and triceps strength while limiting shoulder range of motion to protect the joint. The floor position prevents excessive stretching, making it ideal for power development and shoulder health.
HOW TO DO IT
- Lie on your back with knees bent and feet flat on the floor.
- Hold the kettlebell in one hand with the palm facing your torso.
- Rest your upper arm and elbow firmly against the ground.
- Press the weight straight up until your arm is fully extended.
- Rotate your wrist slightly so the palm faces forward at the top.
- Lower the kettlebell slowly until your elbow touches the floor.
COMMON MISTAKES
- Lifting the elbow off the floor before pressing.
- Arching the lower back to gain extra range of motion.
- Flaring the elbow out too wide from the body.
- Rushing the descent and bouncing off the floor.
TIPS
- Drive through your heels to maintain full-body tension.
- Keep your ribs down to prevent arching your lower back.
- Imagine pushing your hand away from your shoulder blade.
SAFETY
- Ensure the elbow contacts the floor gently to avoid jamming the joint.
DETAILS
- Muscles
- Chest
- Equipment
- Kettlebell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Floor press
- Arms
- One
- Hand orientation
- Rotating (turns during the rep)
- Body position
- Lying on the back
SIMILAR EXERCISES
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Ratings
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