Kettlebell Floor Press (Extended Range, Single Arm)

Secondary muscles
Triceps, Delts
Body part
Chest
Position
Standing
Laterality
Unilateral (one arm at a time)
Category
Strength

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Because a kettlebell hangs below your grip, the handle keeps traveling after your elbow meets the floor, restoring some of the stretch a normal floor press gives up. Done one arm at a time, the offset bell also makes your trunk brace against rolling, so stretch the free arm out wide for balance and lower under control.

How to do the Kettlebell Floor Press (Extended Range, Single Arm)

  1. Start by lying on your back on the floor with your knees bent and feet flat on the ground.
  2. Hold a kettlebell in one hand, with your palm facing towards your feet.
  3. Extend your arm straight up towards the ceiling, keeping your elbow locked and your wrist straight.
  4. Slowly lower the kettlebell back down to the starting position, maintaining control throughout the movement.
  5. Repeat for the desired number of repetitions, then switch to the other arm.

Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.

Muscles worked

Primary

Pectorals · Chest

The chest presses the arms together and forward, and decline and wide grip variations put more emphasis on the lower and outer pecs.

Secondary

  • Triceps — The triceps lock out the elbow on every press and dominate close grip and skull press variations.
  • Delts — The front delts assist every press and take over on Bradford and behind the neck variations.

Common mistakes

  • Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
  • Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
  • Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
  • Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.

Where it fits in a workout

Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

Similar exercises

Without kettlebell

Easier and harder

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

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More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.