How to do a kettlebell floor press
The kettlebell floor press is a chest press done lying on the floor: you push a kettlebell up from your chest with both hands. It trains your chest, triceps and shoulders, and the floor limits how low your elbows go.
- Upper body
- Kettlebell
- 10 reps
two-hand kettlebell floor press, kettlebell chest press on the floor
How to do it
- Sit on the floor with the kettlebell beside you, then lie back while you hold it by the horns against your chest.
- Bend your knees with your feet flat, and rest your upper arms on the floor at about 45 degrees from your body.
- Brace your stomach and press the bell straight up over your chest until your arms are straight.
- Lower the bell slowly until your upper arms touch the floor lightly.
- Pause for a moment, then press again.
- When you finish, bring the bell to your chest and roll to your side before you sit up.
Form cues
- Lie on your back, bell on your chest, elbows on the floor
- Press it straight up, then lower it slowly
- Elbows at 45 degrees, not flared
- Touch the floor softly, do not bounce
Muscles worked
Main: chest, triceps
Also: shoulders, core
Common mistakes
- You bounce your elbows off the floor. Fix: Lower slowly and pause for a moment with your elbows resting before you press.
- Your elbows flare out wide. Fix: Keep them about 45 degrees from your body.
- The bell drifts over your face. Fix: Press it straight up over the middle of your chest.
- You arch your back off the floor. Fix: Keep your feet flat and your ribs down.
Make it easier: Knee push-up
Push your body up from your knees to train the same chest and triceps.
Make it harder: Kettlebell floor press with a pause
Hold the bottom with your elbows on the floor for 2 seconds each rep, so you press without the bounce.
In a workout
Do 10 reps per set, rest 60 to 90 seconds, and repeat 3 times. Lower over about 2 seconds every rep.
Safety: Take care if you have shoulder or elbow pain and keep a firm grip on the horns; stop if a joint hurts.
Questions
What muscles does the kettlebell floor press work?
It mainly works your chest and triceps. Your shoulders and core help keep the bell steady.
Is the floor press easier on the shoulders?
Many people find it so, because the floor stops the elbows from going too low.
Can I do a chest press without a bench?
Yes. The floor press needs only the floor and a kettlebell.
