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One-Arm Kettlebell Floor Press

A intermediate strength exercise for the chest, done with a kettlebell.

One-Arm Kettlebell Floor Press: starting positionOne-Arm Kettlebell Floor Press: finishing position
Main muscles
Chest
Also works
Triceps
Equipment
Kettlebell
Level
Intermediate
Type
Compound
Movement
Push

How to do the One-Arm Kettlebell Floor Press

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

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One-Arm Kettlebell Floor Press

Questions

What muscles does the One-Arm Kettlebell Floor Press work?

Mainly the chest, with the triceps helping.

Is the One-Arm Kettlebell Floor Press good for beginners?

It's rated intermediate. Beginners can build up to it with Alternating Floor Press first.

What can I do instead of the One-Arm Kettlebell Floor Press?

Good alternatives that train the chest: Leg-Over Floor Press, Alternating Floor Press, Extended Range One-Arm Kettlebell Floor Press or Plyo Kettlebell Pushups.

How many sets and reps of the One-Arm Kettlebell Floor Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).