Exercise guide · Intermediate · Compound

Kettlebell One Arm Floor Press: How to Do It & Muscles Worked

The kettlebell one arm floor press is a unilateral chest exercise performed lying on the floor, pressing a kettlebell with one arm at a time. It targets the pectorals while also engaging the triceps and shoulders, and requires stability and control.

Primary muscles
Chest
Secondary muscles
Shoulders , Triceps
Equipment
Kettlebell
Level · type
Intermediate · Compound
Demonstration of the kettlebell one arm floor press
Front view: muscles worked by the kettlebell one arm floor press. Primary: chest. Secondary: shoulders and triceps.
Back view: muscles worked by the kettlebell one arm floor press. Primary: chest. Secondary: shoulders and triceps.
Primary Secondary

How to do the kettlebell one arm floor press

  1. Step 1: Lie flat on your back on the floor with your knees bent and feet flat on the ground.
  2. Step 2: Hold the kettlebell in one hand with your palm facing towards your feet and your arm extended straight up towards the ceiling.
  3. Step 3: Slowly lower the kettlebell towards your chest by bending your elbow, keeping your upper arm close to your body.
  4. Step 4: 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.
  5. Step 5: Repeat for the desired number of repetitions, then switch to the other arm.

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell one arm floor press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kettlebell One Arm Floor Press alternatives

More exercises that train the chest as their main target:

More chest exercises

See the best chest exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.