All training resources
Exercise guide
One Arm Kettlebell Floor Press
A unilateral kettlebell press performed lying on the floor, where the limited range reduces shoulder strain.
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 flat on the floor with knees bent.
- Hold a kettlebell at your shoulder with one hand.
- Press the kettlebell straight up until your arm is fully extended.
- Lower the kettlebell until your upper arm touches the floor.
- Keep your core braced throughout.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Keep your forearm vertical throughout the press.
- Tuck your elbow to roughly 45 degrees from your torso.
- Let your upper arm touch down gently rather than bouncing off the floor.