Kettlebell Floor Press (Extended Range, Single Arm)
- Primary musclePectorals
- EquipmentKettlebell
- DifficultyIntermediate
- TypeCompound · Push
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)
- Start by lying on your back on the floor with your knees bent and feet flat on the ground.
- Hold a kettlebell in one hand, with your palm facing towards your feet.
- Extend your arm straight up towards the ceiling, keeping your elbow locked and your wrist straight.
- Slowly lower the kettlebell back down to the starting position, maintaining control throughout the movement.
- 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.
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.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
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 using the same bench or station.
Variations and alternatives
Similar exercises
Without kettlebell
Frequently asked questions
What muscles does the Kettlebell Floor Press (Extended Range, Single Arm) work?
The Kettlebell Floor Press (Extended Range, Single Arm) primarily works the pectorals. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the Kettlebell Floor Press (Extended Range, Single Arm) good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Kettlebell Floor Press (Extended Range, Single Arm) with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Kettlebell Floor Press (Extended Range, Single Arm)?
If you cannot do the Kettlebell Floor Press (Extended Range, Single Arm), try the Incline Single Arm Dumbbell Bench Press, the Single Arm Dumbbell Bench Press or the Reverse Grip Single Arm Dumbbell Bench Press. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Kettlebell Floor Press (Extended Range, Single Arm), a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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