Smart Workout Diary

Kettlebell Floor Press

The kettlebell floor press is a horizontal pressing exercise performed while lying on the floor. It primarily trains the chest, triceps, and front shoulders, while the floor limits the bottom range of motion. It supports upper-body pressing strength and muscle development with a stable setup.

Demonstration

Kettlebell Floor Press — demonstration 1
Kettlebell Floor Press — demonstration 2

Instructions

  1. Set up: Lie face up on the floor with your knees bent, feet flat, and kettlebell(s) positioned securely beside your shoulders.
  2. Start position: Roll each kettlebell into a rack position, then press it above your chest until your arm is straight but not forcefully locked. Keep your wrist neutral and your shoulder blade gently set against the floor.
  3. Lower: Inhale and lower the kettlebell(s) under control, keeping your elbow(s) roughly 30–45 degrees from your torso. Stop when the back of your upper arm lightly contacts the floor.
  4. Press: Exhale and press the kettlebell(s) upward until you return to the start position. Keep your ribs down, avoid shrugging, and repeat for the planned repetitions before lowering the weight(s) safely.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Kettlebell
Difficulty
Beginner

Technique tips

  1. Choose a manageable load: You should be able to control the descent and set the kettlebell(s) down without dropping them.
  2. Keep the wrist stacked: Align the handle and kettlebell over your forearm; do not let the wrist bend backward under the load.
  3. Use the floor as a consistent stop: Let the upper arm touch lightly rather than bouncing or forcing the elbow below the floor.
Exercise library