Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredKettle Bells
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Chest, Triceps
Target Muscle Group

Triceps

Triceps Muscle Anatomy Diagram

Kettlebell Floor Press Overview

The kettlebell floor press is a variation of the floor press and an exercise used primarily to strengthen the muscles of the chest and triceps.

Using kettlebells to perform the floor press provides a unique challenge in the form of an untraditional implement. The way kettlebells are designed, the weight is below the handle, allowing for gravity to challenge your grip strength more so than a dumbbell would.

Also, kettlebells can be extremely beneficial in helping lifters maintain neutral grip to alleviate joint pain commonly associated with other implements.

Kettlebell Floor Press Instructions

  1. Begin in a side lying position with a kettlebell on either side of your body.
  2. Grasp the handle of one kettlebell with both hands and slowly roll onto your back.
  3. With your free hand, grasp the other kettlebell and press both to full extension by contracting your triceps and chest.
  4. Lower back to the starting position and repeat for the desired number of repetitions.

Kettlebell Floor Press Tips

  1. To sit back up, it would be ideal to have another individual grab one of the kettlebells and then roll onto your side, just as you started. If that is not an option, simply lower both bells to the bottom position, lower one to the floor and then roll onto your side to place the other bell on the floor.
  2. Maintain more tension through the pecs by not locking out the elbows entirely.
  3. Keep the kettlebell handle tilted slightly in at a 45 degree angle in order to keep the elbows in a neutral position.
  4. Squeeze the kettlebell handle as tight as possible to improve a phenomenon known as “irradiation” which promotes greater shoulder stability.
  5. Do not allow the kettlebells to collide together at the top, this can take some tension off the pecs and also be potentially dangerous if you lose stability at the shoulder.
  6. Don’t bounce the elbows off the floor at the bottom of the rep. Doing so may result in injury due to the compressive forces being generated between the weight and the floor.
  7. Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.
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