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


Triceps Muscle Anatomy Diagram

One Arm Kettlebell Floor Press Overview

The one arm kettlebell floor press is a variation of the one arm dumbbell floor press and an exercise used to strengthen the muscles of the triceps.

The one arm kettlebell floor press provides all sorts of unique challenges for the triceps and core. The unilateral nature of the exercise forces one to use their core to stabilize their body as they move the weight.

The unique thing about kettlebells is the weight lies lower than the handle you hold. This forces you to battle gravity more so than using a dumbbell, where the weight is in line with the handle.

One Arm Kettlebell Floor Press Instructions

  1. Begin in a side lying position with the kettlebell next your body.
  2. Grasp the handle with both hands and slowly roll onto your back.
  3. Once you are laying flat on the floor, bend your knees to roughly 45 degrees and slide your heels towards your butt.
  4. Slowly lower the weight until your elbow touches the floor then press to full extension by contracting your triceps and chest.
  5. Lower back to the starting position and repeat for the desired number of repetitions.

One Arm Kettlebell Floor Press Tips

  1. To sit back up, use your free hand to support the kettlebell as you lower it to the ground or sit up.
  2. Maintain more tension through the pecs by not locking out the elbows entirely.
  3. Squeeze the kettlebell handle as tight as possible to improve a phenomenon known as “irradiation” which promotes greater shoulder stability.
  4. 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.
  5. Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.
Lindy Billy IV
Posted on: Wed, 03/24/2021 - 16:05

Can I use a dumbell instead

M&S Team Badge
Posted on: Thu, 03/25/2021 - 09:37

Hey Lindy - yes you can.