Kettlebell One Arm Floor Press

StrengthPushFunctional

Track this exercise in SmartWorkout

Log sets, weights and progress for free, with no workout limits.

Body Part: Chest

Description

The Kettlebell One Arm Floor Press is a strength exercise targeting the chest, triceps, and shoulders. It involves pressing a kettlebell from a lying position on the floor, focusing on unilateral strength and stability.

How to Perform

Lie on your back on the floor with your knees bent and feet flat.
Hold a kettlebell in one hand with an overhand grip, positioning it close to your chest.
Extend your free arm out to the side for balance.
Press the kettlebell upward until your arm is fully extended, keeping your wrist straight and aligned with your forearm.
Pause briefly at the top of the movement, ensuring your shoulder remains stable.
Slowly lower the kettlebell back to the starting position, maintaining control throughout.
Complete the desired number of repetitions before switching arms.

What Muscles Work

Primary Muscle:

Tips

Keep your core engaged throughout the exercise to maintain stability.
Ensure your elbow is at a 45-degree angle to your body during the press to protect your shoulder joint.
Focus on a controlled movement, especially during the lowering phase, to maximize muscle engagement.
Use a weight that allows you to perform the exercise with proper form for all repetitions.
If you're new to this exercise, start with a lighter kettlebell to master the technique before increasing weight.
Maintain a neutral wrist position to prevent strain and ensure effective force transfer.

Common Mistakes

Allowing the shoulder to lift off the floor, reducing stability and control.
Failing to keep the wrist straight, leading to loss of control over the kettlebell.
Not engaging the core, resulting in a lack of support and potential imbalance.
Using too heavy a kettlebell, compromising form and increasing strain on the shoulder.
Allowing the elbow to flare out excessively, putting undue stress on the shoulder joint.
Not maintaining a neutral spine, which can lead to poor posture and reduced effectiveness.
Rushing through the movement, sacrificing control and precision.
Neglecting to keep the feet planted firmly on the floor, reducing overall stability.
Lowering the kettlebell too quickly, risking loss of control and potential injury.