Kettlebell Floor Press

Body region

• Chest
• Arms

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid

Holds

• Serratus Anterior
• Flexor Carpi Radialis
• Flexor Carpi Ulnaris

Equipment

• Kettlebell

Technique

1. Lie on your back on the floor with knees bent and feet flat, a kettlebell beside each shoulder.
2. Grip the handles so the bells rest on the back of your forearms, wrists straight.
3. Press the kettlebells up until your arms are straight over your chest.
4. Lower them until your upper arms touch the floor, pause briefly, and press again.

Cues

• Keep the knuckles pointing to the ceiling and the wrists stacked.
• Let the upper arms land softly; do not bounce them off the floor.

Common mistakes

• Letting the wrists bend back under the bell.
• Flaring the elbows straight out to the sides.
• Dropping the elbows hard onto the floor.

Variations

• Alternating Kettlebell Floor Press
• One-Arm Kettlebell Floor Press

Alternatives

• Dumbbell Bench Press
• One-Arm Dumbbell Bench Press