Smart Workout Diary

Kettlebell One-Arm Floor Press

The kettlebell one-arm floor press is a unilateral horizontal pressing exercise performed while lying on the floor. It primarily trains the chest and triceps, while the shoulder and core help stabilize the kettlebell and resist unwanted torso rotation. It supports upper-body pressing strength, shoulder control, and balanced side-to-side development.

Demonstration

Kettlebell One-Arm Floor Press — demonstration 1
Kettlebell One-Arm Floor Press — demonstration 2

Instructions

  1. Set up safely: Place a kettlebell beside one shoulder, lie on your back with knees bent and feet flat, then use both hands to guide the kettlebell into a secure rack position above that side of your chest.
  2. Find your position: Hold the kettlebell in one hand with the wrist straight and knuckles facing upward. Keep the upper arm resting on the floor at about a 30- to 45-degree angle from your torso, and brace your abdomen.
  3. Press upward: Exhale and press the kettlebell toward the ceiling until the elbow is straight but not forcefully locked. Keep the shoulder blade controlled against the floor and avoid twisting your torso.
  4. Lower with control: Inhale as you bend the elbow and lower the kettlebell slowly until the back of the upper arm lightly contacts the floor. Do not bounce or let the weight drop.
  5. Repeat and change sides: Complete the planned repetitions with even control, return the kettlebell to the floor using both hands, and repeat on the other arm.
Muscle Group
Chest
Other Muscle Groups
Triceps
Type
Strength
Mechanics
Compound
Equipment
Kettlebell
Difficulty
Intermediate

Technique tips

  1. Keep the wrist stacked: Position the kettlebell handle securely in the palm so the wrist stays neutral rather than bending backward.
  2. Resist rotation: Keep both shoulders and hips heavy on the floor; reduce the load if your torso rolls or twists.
  3. Use a controlled bottom: Let the upper arm touch down softly, pause briefly if needed, and press without bouncing.
  4. Choose a manageable load: Start lighter than a two-arm press because the offset kettlebell requires extra shoulder and trunk control.
Exercise library