Chest / Intermediate / Compound (multi-joint)

One-Arm Kettlebell Floor Press

A kettlebell exercise for the chest, with the triceps and serratus assisting.

At a glance

Primary

Chest

Secondary

Triceps, Serratus anterior

Equipment

Kettlebell

Movement pattern

Horizontal push

Level

Intermediate

Type

Chest, Compound (multi-joint), One side at a time

How to do it

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.

Common mistakes

• ✗ Slamming the elbows into the floor.

  Why it hurts: The impact bruises the elbows and jolts the shoulders.

  ✓ Instead: Lower the upper arms gently to the floor, pause, then press.

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