A floor press performed with a single kettlebell gripped close together with both hands. The narrow grip and the floor stop on the elbows shift emphasis off the chest and onto the triceps, with no shoulder hyperextension.
What this exercise works
Muscles
triceps brachii · anterior deltoid · pectoralis major
Goals
hypertrophy · strength
Equipment
Kettlebell
Category
Strength
Difficulty
intermediate
Demonstration
Step 1
Step 2
How to perform the movement
Lie on your back on the floor with the knees bent and feet flat.
Hold a single kettlebell by the handle with both hands, close together, the bell resting on the chest with elbows tucked tight to the ribs.
Brace the core and press the kettlebell straight up until the arms are fully extended.
Lower under control until the upper arms touch the floor and pause briefly.
Press back up to lockout.
Repeat for the recommended number of repetitions.
Technique cues and common mistakes
Keep the elbows tucked at roughly 30–45 degrees from the torso — wide elbows turn it into a chest press.
The brief pause when the elbows touch the floor kills the bounce and forces a clean concentric.
Pick a bell you can control with two hands; the narrow grip is unforgiving if it tips.
From guide to workout
Put this exercise into your week
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