Kettlebell Single-Arm Floor Press
Overview
- Target Muscle Groups:
- Chest, triceps, shoulders.
- Equipment:
- Kettlebell.
- Difficulty:
- Beginner.
General Information
Kettlebell Single-Arm Floor Press is a compound exercise that primarily targets the chest, while also engaging the triceps brachii and front shoulder. It is a beginner-level exercise that offers a safe and effective way to build unilateral upper-body strength.
This movement is performed lying on the floor, which limits the range of motion and helps protect the shoulder joint by preventing excessive extension. Using a kettlebell adds a level of instability that challenges the stabilizing muscles, especially in the shoulder and core, making this variation more dynamic than its barbell or dumbbell counterparts.
By pressing one kettlebell at a time, the exercise also improves muscular imbalances and coordination between sides of the body. Additionally, the unilateral nature requires your core to work harder to maintain balance, turning it into a mild core stability movement as well.
Instructions
- Lie flat on your back with knees bent and feet flat on the floor.
- Hold a kettlebell in one hand with your upper arm resting on the ground and your elbow bent at a 45-degree angle from your torso.
- Position your other arm to the side or place it on your torso for stability.
- Brace your core and press the kettlebell upward until your arm is fully extended above your chest.
- Pause briefly at the top, then slowly lower the kettlebell back to the starting position until your upper arm lightly touches the floor.
- Complete the desired reps, then switch arms.
Common Mistakes
Injuries
Kettlebell Single-Arm Floor Press is a low risk exercise when done with proper form. The floor limits the range of motion, which helps protect the shoulder from overextension, making it safer than some traditional pressing movements.
However, injury risk increases if the kettlebell is not properly controlled or if the shoulder joint is unstable. Because you're pressing one side at a time, poor core stability can also lead to twisting or arching, putting strain on the lower back or shoulders.
To prevent injuries, use a manageable weight, keep the wrist aligned with the forearm, and press with control. Focus on core engagement throughout the movement to avoid compensation or imbalance.
Frequently Asked Questions
- Q: Do I need to keep my other arm flat on the ground?
No, you can keep it at your side or on your torso for balance - whatever feels most stable.
- Q: Is this exercise better than the two-arm version?
Not better, just different - this variation improves unilateral strength and stability, while the two-arm version is better for overall pressing power and balanced chest development.
- Q: Can beginners do this with a heavy kettlebell?
It’s best to start light to learn the movement, then progress gradually as control improves.
Overview
- Target Muscle Groups:
- Chest, triceps, shoulders.
- Equipment:
- Kettlebell.
- Difficulty:
- Beginner.