Kettlebell
Kettlebell floor press
Kettlebell floor press mainly works your chest and triceps. It also helps your front shoulders.
Step by step
- Lie on your back, knees bent, kettlebell held at your shoulder.
- Press it straight up toward the ceiling.
- Lower slowly until your upper arm touches the floor.
What you should feel
Work in your chest and the back of your arm; your shoulder and wrist should not hurt.
Common mistake
Letting the wrist bend back under the weight strains it; keep your wrist straight and stacked over your forearm.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Bench pressChest
Dumbbell bench pressChest
Incline dumbbell pressChest, Front shoulders
Dumbbell floor pressChest, Triceps
Push-upChest
Deficit push-up (hands on dumbbells)ChestQuestions
What muscles does the kettlebell floor press work?
Kettlebell floor press mainly works your chest and triceps. It also helps your front shoulders.
Can I do the kettlebell floor press at home?
Yes, if you have this at home: kettlebell.
How many sets and reps of the kettlebell floor press?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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