Kettlebell Floor Press
Overview
- Target Muscle Groups:
- Chest, triceps, shoulders.
- Equipment:
- Kettlebell.
- Difficulty:
- Beginner.
General Information
Kettlebell Floor Press is a compound exercise that primarily targets the chest, while also engaging the triceps brachii and front shoulders. It is a beginner-level movement that offers a safe and effective way to build upper body pushing strength.
Unlike a traditional bench press, this exercise is performed lying on the floor, which limits the range of motion and helps protect the shoulders from excessive strain. The floor provides a natural stopping point for the arms, reducing the risk of overextension at the shoulder joint.
The kettlebell grip also introduces an element of instability, requiring the stabilizer muscles of the shoulders and core to engage more actively than in a barbell press. This makes it a great option for improving joint control and coordination. While this version uses both arms, the single-arm variation is also popular and effective, and will be covered in a separate article.
Instructions
- Lie flat on your back with your knees bent and feet flat on the floor.
- Hold a kettlebell in each hand with your palms facing forward and your elbows resting on the floor at about a 45-degree angle.
- Brace your core and press both kettlebells upward until your arms are fully extended above your chest.
- Slowly lower the kettlebells back down until your upper arms lightly touch the floor.
- Keep your wrists straight and control the motion throughout.
- Repeat for the desired number of repetitions.
Common Mistakes
Injuries
Kettlebell Floor Press is a low risk exercise due to the limited range of motion provided by the floor, which helps protect the shoulders from overextension.
However, improper form - such as flaring the elbows too wide or using excessive weight - can still lead to shoulder or elbow strain. To prevent this, keep the elbows at a natural angle (around 45 degrees) and ensure that your wrists remain stable during the press.
If you have pre-existing shoulder issues, this exercise is generally safer than bench pressing, but it’s still important to warm up properly and focus on controlled movement rather than lifting heavy.
Frequently Asked Questions
- Q: Do I need a bench for this exercise?
No, it’s performed lying flat on the floor - no bench required.
- Q: Can I use dumbbells instead of kettlebells?
Yes, dumbbell variation is a suitable alternative if kettlebells aren’t available.
- Q: Should the kettlebells touch each other at the top?
Not necessarily - press them straight up while keeping tension in the chest, without clashing the bells.
Overview
- Target Muscle Groups:
- Chest, triceps, shoulders.
- Equipment:
- Kettlebell.
- Difficulty:
- Beginner.