Kettlebell Lying on Floor Single Arm Bottoms Up Chest Press
Description
The kettlebell lying on floor single arm bottoms up chest press is a stability focused press from the floor with an inverted bell. The bottoms up position turns the press into a serious grip and shoulder stabilizer drill.
Equipment Required
Kettlebell Lying on Floor Single Arm Bottoms Up Chest Press Instructions
- Lie on your back on the floor with knees bent and feet flat.
- Hold a kettlebell upside down with one hand at chest level.
- Squeeze the handle hard to keep the bell balanced.
- Brace the core and tuck the working elbow at about 45 degrees.
- Press the kettlebell straight up over your shoulder.
- Keep the wrist neutral and the bell perfectly vertical.
- Lower the kettlebell back to the floor with full control.
- Complete all reps on one side then switch arms.
Kettlebell Lying on Floor Single Arm Bottoms Up Chest Press Form & Visual
Kettlebell Lying on Floor Single Arm Bottoms Up Chest Press Benefits
- Demands elite grip and forearm strength.
- Builds chest and shoulder stability under unstable load.
- Floor position limits over reaching for shoulder safety.
- Trains the rotator cuff and small stabilizers.
- Single arm work corrects imbalances.
- Excellent grip drill with light loads.
Kettlebell Lying on Floor Single Arm Bottoms Up Chest Press Muscles Worked
- Pectoralis major
- Anterior deltoid
- Triceps brachii
- Forearm flexors
Kettlebell Lying on Floor Single Arm Bottoms Up Chest Press Variations & Alternatives
- Kettlebell Floor Press
- Dumbbell Bottoms Up Press
- One Arm Bench Press
- KB Half Kneeling Press
