One-Arm Kettlebell Floor Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Execution
Compound
Force Type
Push
Required Equipment
Kettlebell
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
One-Arm Kettlebell Floor Press is a strength exercise primarily targeting the triceps while also engaging the chest, shoulders, and core muscles for stability. Performed lying on the floor with a single kettlebell in one hand, it allows for controlled pressing movements while minimizing stress on the shoulder joint. The unilateral nature of the exercise helps correct strength imbalances between sides and challenges the core to maintain balance throughout the movement. By keeping the elbow close to the body and pressing the kettlebell upward from the floor, the exercise emphasizes triceps activation, while the secondary engagement of the chest and shoulders supports overall upper-body strength and stability.
How to Perform
Start by lying on your side with the kettlebell positioned close to your body.
Carefully grip the kettlebell handle with one hand and roll onto your back so that you are lying flat.
Bend your knees slightly, keeping them around a 45-degree angle, and bring your heels closer to your glutes for stability.
With control, lower the kettlebell toward the floor, allowing your elbow to descend until it lightly touches the ground.
Press the kettlebell upward by engaging your triceps and chest, extending your arm fully without locking the elbow aggressively.
Slowly return the kettlebell to the starting position, maintaining tension in your triceps and core to keep your body stable.
Repeat for the desired number of repetitions, ensuring each movement is smooth and deliberate, and switch sides to balance strength development.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
To return to a seated position, gently use your free hand to guide the kettlebell safely to the floor or assist yourself in sitting up.
Keep your elbows slightly bent at the top of the movement to maintain continuous tension in your chest muscles rather than fully locking out.
Grip the kettlebell handle firmly to take advantage of “irradiation,” a principle that increases overall shoulder stability during the press.
Avoid bouncing your elbow off the floor at the bottom of the press, as this can create excessive compressive forces and increase risk of injury.
Engage your core throughout the exercise, keeping your abdominal muscles active and preventing your lower back from arching excessively.
Focus on controlled, deliberate movements to maximize triceps and chest activation while ensuring joint safety.
How Not to Perform
Do not let your shoulder flare out or shrug during the press, as this reduces triceps activation and increases risk of shoulder strain.
Avoid locking out your elbow fully at the top, which shifts tension away from the triceps and can stress the joint.
Don’t let the kettlebell drop quickly or uncontrolled; dropping it wastes energy and can cause injury.
Avoid bouncing your elbow off the floor at the bottom, as this creates harmful compressive forces on the elbow and shoulder.
Do not arch your lower back excessively; this reduces core engagement and can lead to lower back strain.
Avoid using momentum to press the kettlebell; relying on swinging reduces the focus on the triceps and chest.
Do not grip the kettlebell loosely; a weak grip diminishes shoulder stability and reduces overall control.
Avoid lifting your feet or letting them slide too far from the floor, as this decreases stability and reduces exercise effectiveness.
Do not ignore breathing—holding your breath can increase tension unnecessarily and reduce performance.
Avoid performing too many reps too quickly; fatigue can compromise form and increase the risk of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
