Chest Blast: Kettlebell single-arm floor press 5/5 (2)

Never wait for a bench for this chest exercise! The Kettlebell single-arm floor press is a unilateral chest exercise, meaning you work one side at a time. They aid you in growing a full, thick chest; they add great variation to chest day, and it is a shoulder friendly exercise for those who may have had a past injury.

Why? This is because you have the full support of the floor which limits your range of motion on the descending portion of the exercise. In other words, you can only move downward until the floor stops you unlike when doing traditional bench presses where you have the ability of extending your elbows below chest level.  

Another great reason to use kettlebells is for form. Because of their unique shape, they always have a central load, unlike dumbbells that place the load to the outsides of your grip. The way you hold a kettlebell also changes where the majority of the weight is supported. In this case, it’s centered on your forearm. This placement forces you to keep your elbow close to your body, which is where you want

Other Benefits of Unilateral Lifting:

  • Unilateral lifting recruits more muscle fibers.
  • It takes superior limb control to lift unilaterally. You may wake up some sleeping stabilizer muscles that you might not necessarily be utilizing with bilateral lifting methods (two-handed).
  • Single-arm lifting can help increase your range of motion.

How To Do The Kettlebell single-arm floor press:

  1. Lie flat on the floor with your feet extended outward.
  2. Hold your kettlebell with one hand. Your upper arm should be supported by the floor. Your palm should be facing in. The arm you are not using will be palm-down flat on the floor.
  3. Bend your lifting arm to 90 degrees. Your elbow will still be on the floor.
  4. Press the kettlebell straight up toward the ceiling, rotating your wrist so that your palm is facing forward.
  5. Lower the kettlebell back to the starting position and repeat for the set.
  6. Switch arms and repeat the set.

Sample Exercise Plan:

  • Kettlebell Pushups 3 sets of 10-12
  • Alternating Kettlebell Floor Presses 3 sets of 10-12
  • Kettlebell Seated Single-Arm Floor Press 3 sets of 10-12 (per arm)
  • Kettlebell Chest Flyes 3 sets of 10-12
  • Two-Arm Kettlebell Military Press 3 sets of 12

Trainer Tips:

At the top of the movement, squeeze your shoulder blades together. Pretend you have a quarter that you are trying to squeeze between them. It helps to keep your form on point and protect your shoulders.

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Sarah Chadwell

Sarah Chadwell