One-Arm Kettlebell Floor Press
How to do the One-Arm Kettlebell Floor Press
- 1
Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
- 2
Press the kettlebell straight up toward the ceiling, rotating your wrist.
- 3
Lower the kettlebell back to the starting position and repeat.
How to program the One-Arm Kettlebell Floor Press
Sets and reps
As a compound movement, the One-Arm Kettlebell Floor Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The One-Arm Kettlebell Floor Press is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the One-Arm Kettlebell Floor Press work?
The One-Arm Kettlebell Floor Press primarily targets the Chest. It also recruits the Triceps as supporting muscles.
What equipment do I need for the One-Arm Kettlebell Floor Press?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the One-Arm Kettlebell Floor Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
