Alternatives

  • Dead Stop Chest Press
  • Glute Bridge to Chest Press
  • Resistance Band Chest Press

Summary

The kettlebell floor press is a horizontal pressing movement performed lying on the floor. It limits range of motion to protect the shoulders while still effectively targeting the chest and triceps.

Benefits of the Kettlebell Floor Press

  • Builds pressing strength in the chest and triceps
  • Reduces shoulder strain with limited range of motion
  • Improves control and stability
  • Excellent alternative to bench press for home training
  • Can be progressed easily with tempo or reps

Kettlebell Floor Press Muscles Worked

  • Primary: Pectorals
  • Secondary: Triceps, Anterior Deltoids

Instructions

  1. Lie on your back with knees bent and feet flat
  2. Hold kettlebells in each hand, elbows resting on the floor
  3. Press both kettlebells upward until arms are fully extended
  4. Lower slowly until elbows gently touch the ground
  5. Keep wrists stacked and avoid flaring elbows too wide
  6. Maintain core tension throughout
  7. Repeat for the desired number of reps

Common Mistakes

  1. Bouncing elbows off the floor
  2. Arching the lower back
  3. Flaring elbows too far out
  4. Letting wrists collapse
  5. Rushing the press without control