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Exercises › Chest › One-Arm Kettlebell Floor Press

One-Arm Kettlebell Floor Press

One-Arm Kettlebell Floor Press is an intermediate compound kettlebell exercise that mainly works your chest, with help from your triceps.

💪 Chest🏋️ Kettlebell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
One-Arm Kettlebell Floor Press: starting position
Starting position
One-Arm Kettlebell Floor Press: end position
End position

How to do the 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.

Muscles worked

Primary: ChestSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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One-Arm Kettlebell Floor Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench PressBarbell · BeginnerChest PressMachine · BeginnerPush UpBodyweight · BeginnerDumbbell Bench PressDumbbell · BeginnerCable Chest PressCable · BeginnerSvend PressOther · Beginner

FAQ

What muscles does the one-arm kettlebell floor press work?

It mainly works your chest; your triceps assist.

How many sets and reps of one-arm kettlebell floor press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the one-arm kettlebell floor press good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More chest exercises →