One-Arm Kettlebell Floor Press — starting position, working the chest

One-Arm Kettlebell Floor Press — end position, working the chest

How to do the One-Arm Kettlebell Floor Press

Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
Press the kettlebell straight up toward the ceiling, rotating your wrist.
Lower the kettlebell back to the starting position and repeat.

Muscles worked

Role	Muscles
Primary	chest
Secondary	triceps
Equipment	kettlebell
Difficulty	intermediate
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Clock Push-Up Bodyweight Decline Push-Up Bodyweight Incline Push-Up Bodyweight Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight

Easier than the One-Arm Kettlebell Floor Press

Same movement pattern, lower entry difficulty — work up from here.

Alternating Floor Press beginner · Kettlebell Barbell Bench Press - Medium Grip beginner · Barbell Barbell Incline Bench Press - Medium Grip beginner · Barbell

Harder than the One-Arm Kettlebell Floor Press

Plyo Kettlebell Pushups expert · Kettlebell

Superset the One-Arm Kettlebell Floor Press with

Opposing traps and middle back work — alternate sets without extra rest.

Kettlebell Sumo High Pull traps One-Arm Kettlebell Row middle back Two-Arm Kettlebell Row middle back Alternating Kettlebell Row middle back

Common questions

What muscles does the One-Arm Kettlebell Floor Press work?

The One-Arm Kettlebell Floor Press primarily works the chest, with the triceps as secondary movers. Alternating Floor Press, Barbell Bench Press - Medium Grip, and Barbell Guillotine Bench Press train the same muscle, across 11 equipment types.

What equipment do you need for the One-Arm Kettlebell Floor Press?

Kettlebells. Without kettlebells, Clock Push-Up, Decline Push-Up, and Incline Push-Up train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the One-Arm Kettlebell Floor Press suitable for beginners?

It is rated intermediate. Start with Alternating Floor Press, Barbell Bench Press - Medium Grip, and Barbell Incline Bench Press - Medium Grip and work up.

Where should the One-Arm Kettlebell Floor Press go in a workout?

Early — the One-Arm Kettlebell Floor Press is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Kettlebell Sumo High Pull and One-Arm Kettlebell Row later.

Similar exercises

Alternating Floor Press Kettlebell Barbell Bench Press - Medium Grip Barbell Barbell Guillotine Bench Press Barbell Barbell Incline Bench Press - Medium Grip Barbell Bench Press - With Bands Resistance Bands Bent-Arm Dumbbell Pullover Dumbbell

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