Kettlebell One Arm Floor Press
Description
The kettlebell one-arm floor press is a pressing exercise performed lying on the floor with a single kettlebell. The floor limits the range of motion, reducing shoulder stress while allowing heavy single-arm pressing. The unilateral loading builds core anti-rotation strength.
Equipment Required
Kettlebell One Arm Floor Press Instructions
- Lie on the floor with a KB next to your right side. Roll to grip it and bring it to your right shoulder.
- Lie flat on your back. Bend your right knee with foot flat for stability. Left leg extended.
- Hold the KB at your right shoulder in the rack position.
- Press the KB straight up to lockout.
- Lower under control until your right elbow touches the floor.
- Pause briefly on the floor. Press back up.
- Complete reps, then switch sides.
- The floor stops the elbow — no over-stretching the shoulder.
Kettlebell One Arm Floor Press Form & Visual
Kettlebell One Arm Floor Press Benefits
- Floor limits range for shoulder safety
- Builds pressing strength unilaterally
- Core anti-rotation from single-arm loading
- No bench needed
- Easy to set up
- Excellent at-home pressing exercise
Kettlebell One Arm Floor Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Core (anti-rotation)
Kettlebell One Arm Floor Press Variations & Alternatives
- Dumbbell Floor Press
- KB One-Arm Bench Press
- KB Strict Press (overhead)
- Double KB Floor Press
- Alternating KB Floor Press
