One-Arm Kettlebell Floor Press

One-Arm Kettlebell Floor Press is a intermediate-level compound in the strength category that primarily works the chest. It also recruits the triceps. It is performed with kettlebell.

How to do it

1. 1Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
2. 2Press the kettlebell straight up toward the ceiling, rotating your wrist.
3. 3Lower the kettlebell back to the starting position and repeat.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.