Kettlebell Floor Single-Arm Press
Build upper body strength with the Kettlebell Floor Single-Arm Press. A chest and arm workout you can do anywhere!
The Kettlebell Floor Single-Arm Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. You'll need: kettlebells.
Required Equipment
Kettlebell Floor Single-Arm Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Kettlebell Floor Single-Arm Press Variations and Alternatives
How to do the Kettlebell Floor Single-Arm Press
Begin by lying on the floor on your back with your knees bent and feet flat on the ground.
Grasp a kettlebell with one hand, using an overhand grip and bring it up to your chest level, with the arm fully bent and the kettlebell resting on the outside of your forearm. It's important that your wrist stays straight.
Press the kettlebell straight up towards the ceiling by extending your arm, while keeping your wrist straight and your core engaged.
Lower the kettlebell back down to the starting position in a controlled manner.
Perform the desired number of repetitions before switching the kettlebell to the other hand and repeating the same motions.
Keep your elbow close to your body throughout the exercise to maximize pectoral engagement and ensure your shoulder is stable.
Breathe out as you push the kettlebell up, and inhale as you bring it back down to the start position.
Make sure to maintain control of the kettlebell at all times and do not let it drop to the side, as this could put unnecessary stress on your shoulder joint.
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Kettlebell Floor Single-Arm Press FAQs
What muscles does the Kettlebell Floor Single-Arm Press work?
The Kettlebell Floor Single-Arm Press mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Kettlebell Floor Single-Arm Press?
Kettlebells.
Is the Kettlebell Floor Single-Arm 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 Single-Arm Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Floor Single-Arm Press variations and alternatives?
Similar exercises include the Barbell Floor Chest Press, Floor Reverse-Grip Press, Alternating Dumbbell Floor Press and Dumbbell Floor Single-Arm Press.
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