A two-arm chest press performed lying on the floor with a kettlebell in each hand. The floor caps the ROM (triceps hit the floor before full stretch), making it shoulder-friendly and a great home option.
What this exercise works
Muscles
pectoralis major · anterior deltoid · triceps brachii
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 knees bent, feet flat.
Hold a kettlebell in each hand at the chest, bells resting on the outer forearms.
Press both kettlebells straight up until the arms are fully extended.
Lower under control until the triceps touch the floor — do not bounce.
Repeat for the recommended number of repetitions.
Technique cues and common mistakes
Elbows stay about 45 degrees from the torso; do not flare.
The grip matters: keep the bells stable against the outside of the forearms.
The floor limits ROM by design — this is the feature, not the bug.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
