Single-Arm Kettlebell Floor Press
A one-arm floor press with the kettlebell resting on the back of the forearm. The bell's offset load challenges the wrist and shoulder, and the floor stops the elbow from travelling too deep.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Triceps
- Front Delts
- Obliques
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back holding a kettlebell by the handle over one side of your chest, upper arm on the floor about 45 degrees from your body; bend the working-side knee and extend the other leg, or cross the working leg over for extra range.
Press the kettlebell straight up toward the ceiling until your arm is locked out.
Keep the wrist straight with the bell resting on the back of the forearm.
Lower under control until the elbow touches the floor.
Finish the set, then switch sides.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Knuckles to the ceiling
Pack the shoulder
Soft elbow touch
Common mistakes
Bent wrist letting the bell flop back
Rolling onto the working shoulder
Bouncing the elbow off the floor
Safety notes
Roll toward the working side with both hands on the handle to pick up and set down the bell.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.