How to Do the Kettlebell Floor Press
The kettlebell floor press has you lie on your back and press a kettlebell straight up with your upper arm resting on the floor. The floor limits the range of motion, which is easier on the shoulders and keeps the work on the chest and triceps. It is a beginner-friendly press you can do at home.
Log every set of your Kettlebell Floor Press in Superlift
Muscles worked
Primary
- Chest
- Triceps
Secondary
- Shoulders
How to do the Kettlebell Floor Press
- 1
Lie on your back on the floor with your knees bent or legs straight.
- 2
Hold a kettlebell in one hand with your forearm vertical.
- 3
Rest your upper arm on the floor.
- 4
Press the bell straight up until your arm locks out.
- 5
Keep your wrist straight and the bell stable.
- 6
Lower slowly until your triceps touches the floor.
- 7
Finish your reps, then switch arms.
Form cues to remember
- Wrist straight, forearm vertical
- Press straight up
- Lower until your triceps touches
- Keep your core braced
Kettlebell Floor Press video tutorial
Common mistakes
Bent wrist
Keep your wrist straight under the bell.
Bouncing off the floor
Pause briefly with your arm on the floor.
Flaring the elbow
Keep your elbow at about 45 degrees from your body.
Too heavy a bell
Use a lighter bell until the bell is stable.
Sets and reps
| Muscle growth | 3 sets of 8–12 reps per arm, 60–90 sec rest |
|---|---|
| Strength | 4 sets of 5–6 reps per arm, 90 sec rest |
Use a bell you can control since a dropped bell can land on your face; stop if your wrist or shoulder feels pinched.
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Track your Kettlebell Floor Press and watch it go up
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Kettlebell Floor Press FAQ
What does the kettlebell floor press work?
The chest and triceps do most of the pressing, with the shoulders helping. The floor shortens the range of motion, so it is easier on the shoulders.
Floor press vs bench press?
The floor press has a shorter range and is easier on the shoulders and needs no bench. The bench press lets you use a full range and go heavier.
Can I do the floor press at home?
Yes. All you need is a kettlebell and a floor, so it is a good home exercise.
