Kettlebell One Arm Floor Press

Kettlebell One Arm Floor Press

The Kettlebell One Arm Floor Press is an effective exercise that targets the chest, triceps, and shoulders, while also engaging the core muscles. This exercise is a variation of the traditional bench press, but with the added challenge of instability due to the unilateral movement and the use of a kettlebell. It helps to increase upper body strength, shoulder stability, and overall pressing power. When performing the Kettlebell One Arm Floor Press, you lie on the floor with your knees bent and your feet flat on the ground. Hold a kettlebell in one hand at shoulder level, with your elbow bent and your palm facing towards your head. The other arm can remain relaxed on the ground or placed on your hip for stability. From this position, press the kettlebell straight up towards the ceiling, while keeping your core engaged and your shoulder blades pulled back. Slowly lower the kettlebell back down to the starting position, ensuring a controlled and smooth movement throughout. To make the most out of this exercise, it is important to choose an appropriate kettlebell weight that challenges your muscles without compromising proper form. Always warm up before attempting any exercise, and remember to breathe consistently throughout the movement. As with any strength training exercise, it is crucial to maintain proper form and technique to prevent injury and maximize results. Incorporating the Kettlebell One Arm Floor Press into your workout routine can help to improve your upper body strength, stability, and overall fitness level. However, it is always recommended to consult with a fitness professional or a certified personal trainer to ensure that the exercise is appropriate for your individual needs and abilities.


  • Lie down on the floor with your knees bent.
  • Hold a kettlebell in one hand with your palm facing toward your feet.
  • Position your upper arm on the floor with your elbow bent, creating a 90-degree angle.
  • Keep your other arm relaxed by your side or extended out to stabilize your body.
  • Take a deep breath and tighten your core muscles.
  • Press the kettlebell upward, extending your arm fully but without locking your elbow.
  • Pause briefly at the top and then slowly lower the kettlebell back down to the starting position.
  • Repeat for the desired number of repetitions and then switch arms.
  • Maintain proper form throughout the exercise, focusing on stability and control.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to maximize effectiveness and prevent injury.
  • Engage your core by tightening your abdominal muscles during the movement.
  • Control the kettlebell throughout the entire range of motion, ensuring a slow and controlled movement.
  • Breathe out as you push the kettlebell away from your body and breathe in as you lower it back down.
  • Increase the challenge by using a heavier kettlebell once you have mastered the correct form.
  • Alternate arms during each set to work both sides of your body evenly.
  • Incorporate this exercise into a full-body workout routine for balanced muscular development.
  • Gradually increase the number of repetitions and sets as you progress and build strength.
  • Allow for proper rest and recovery between workouts to prevent overtraining.
  • Consult with a fitness professional to ensure you are using the correct kettlebell weight for your fitness level.


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