Kettlebell One Arm Floor Press
Also known as: one arm kettlebell floor press
The point of Kettlebell One Arm Floor Press is chest thickness through a full range; an offset kettlebell centre of mass is how it gets there.
How to do Kettlebell One Arm Floor Press
- Lie flat on your back on the floor with your knees bent and feet flat on the ground.
- Hold the kettlebell in one hand with your palm facing towards your feet and your arm extended straight up towards the ceiling.
- Slowly lower the kettlebell towards your chest by bending your elbow, keeping your upper arm close to your body.
- Pause for a moment when the kettlebell is just above your chest, then push it back up to the starting position by extending your elbow.
- Repeat for the desired number of repetitions, then switch to the other arm.
Kettlebell One Arm Floor Press Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Keep the set crisp and stop when speed drops.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. The next bell up is a big jump, so build reps first.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Own the rack position before adding size.
Common Kettlebell One Arm Floor Press Mistakes
Losing the rack position as the set drags on
End the set the moment the bell drifts off the forearm.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Easier and Harder Than Kettlebell One Arm Floor Press
Swap Kettlebell One Arm Floor Press For
Kettlebell One Arm Floor Press — Frequently Asked Questions
How do you do the Kettlebell One Arm Floor Press?
Lie flat on your back on the floor with your knees bent and feet flat on the ground. Hold the kettlebell in one hand with your palm facing towards your feet and your arm extended straight up towards the ceiling. Slowly lower the kettlebell towards your chest by bending your elbow, keeping your upper arm close to your body. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell One Arm Floor Press work?
The Kettlebell One Arm Floor Press primarily targets the pectorals. It is classified as a chest exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell One Arm Floor Press should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. The next bell up is a big jump, so build reps first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell One Arm Floor Press good for beginners?
Not usually. The Kettlebell One Arm Floor Press is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Kettlebell One Arm Floor Press?
Try the Chest Dip (on Dip-pull-up Cage), Dumbbell One Arm Incline Chest Press or the Cable Decline Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Kettlebell One Arm Floor Press the same as the one arm kettlebell floor press?
Yes. The Kettlebell One Arm Floor Press is also commonly called the one arm kettlebell floor press. Different gyms and training programs label it differently, but "one arm kettlebell floor press" refer to this same movement.
