Single Arm Kettlebell Floor Press
In SetGrip: Kettlebell Floor Press (Single Arm)
- Primary musclePectorals
- EquipmentKettlebell
- DifficultyIntermediate
- TypeCompound · Push
The floor caps your elbow's depth while the kettlebell settles its weight behind your wrist, making this a forgiving entry into single-arm pressing from your back. Range is shorter than a bench press, so there is less chest stretch; the payoff is a strict, elbow-led press and an offset load your midsection has to keep quiet.
How to do the Single Arm Kettlebell Floor Press
- Lie flat on your back on the floor with your knees bent and feet flat on the ground.
- Hold the kettlebell in one hand with your palm facing towards your feet and your arm extended straight up towards the ceiling.
- Slowly lower the kettlebell towards your chest by bending your elbow, keeping your upper arm close to your body.
- 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.
- 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 Single Arm Kettlebell Floor Press work?
The Single Arm Kettlebell Floor Press primarily works the pectorals. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the Single Arm Kettlebell Floor Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Kettlebell Floor Press 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 Single Arm Kettlebell Floor Press?
If you cannot do the Single Arm Kettlebell Floor Press, 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 Single Arm Kettlebell Floor Press, 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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