Kettlebell Floor Press
Strengthen your chest & arms with kettlebell floor presses! A great alternative to bench presses at home.
The Kettlebell Floor Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: kettlebells.
Required Equipment
Kettlebell Floor Press Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Kettlebell Floor Press Variations and Alternatives
How to do the Kettlebell Floor Press
Start by lying flat on your back on the floor with your knees bent and your feet flat.
Grasp a kettlebell in each hand with an overhand grip. The kettlebells should be resting on the floor to start, by your sides.
Engage your core and press your lower back into the floor to maintain a neutral spine.
Push the kettlebells up towards the ceiling by extending your arms. Keep your wrists straight and in line with your forearms.
As you lift, focus on squeezing your chest muscles together at the top of the press.
Lower the kettlebells back down in a controlled manner to the starting position on the floor.
Repeat the movement for the desired number of repetitions and sets.
Ensure that you maintain proper form throughout the exercise to maximize the efficacy and to reduce the risk of injury. Select a kettlebell weight that allows you to perform the exercise with control and proper technique.
---
Kettlebell Floor Press FAQs
What muscles does the Kettlebell Floor Press work?
The Kettlebell Floor Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Kettlebell Floor Press?
Kettlebells.
Is the Kettlebell Floor Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Floor Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Floor Press variations and alternatives?
Similar exercises include the Barbell Floor Chest Press, Floor Reverse-Grip Press, Bottle-Weight Lying Chest Press and Alternating Dumbbell Floor Press.
Training calculators
Work out the numbers behind your training before your next session.