Kettlebell Lying on Floor Chest Press
Build a strong, stable chest and triceps with the Kettlebell Lying on Floor Chest Press.
Description
An effective upper body workout targeting the chest and triceps, where a kettlebell is pressed up from a lying position on the floor.
How to Do Kettlebell Lying on Floor Chest Press
- 1Setup
Lie supine on the floor with your knees bent, feet flat on the ground, and position a kettlebell on the floor beside one of your shoulders.
- 2Setup
Roll onto your side to grip the kettlebell handle with an overhand grip, then carefully roll onto your back, bringing the kettlebell to your chest with your elbow tucked close to your torso.
- 3
Engage your core and press the kettlebell straight up towards the ceiling by extending your elbow, maintaining a stable shoulder and wrist throughout the movement.
- 4
Slowly lower the kettlebell back down to the starting position with control, allowing your triceps to lightly touch the floor while keeping tension in your chest.
Tips
- Maintain a stable base by keeping your feet flat and knees bent, which helps prevent your body from shifting during the press.
- Keep your elbow tucked at approximately a 45-degree angle to your torso during the press to optimize chest activation and protect your shoulder joint.
- Focus on a slow, controlled eccentric (lowering) phase of the movement to increase time under tension and maximize muscle stimulus.
- Use your free arm to brace against the floor for additional stability, especially when lifting heavier kettlebells or focusing on form.
Common Mistakes
- ×Avoid flaring your elbow out wide to the side during the press; instead, keep it tucked at about a 45-degree angle to protect your shoulders and better engage your chest.
- ×Do not bounce the kettlebell off the floor at the bottom of the movement; instead, control the descent fully until your triceps lightly touch the floor before pressing back up.
- ×Failing to engage your core can lead to an arched lower back; actively brace your abdominal muscles throughout the movement to maintain a neutral spine.
Variations
Kettlebell Lying on Floor Single Arm Bottoms-up Chest Press
Master the single-arm bottoms-up kettlebell chest press. This challenging exercise builds chest strength, shoulder stability, and grip control from the
Kettlebell Floor Fly
Perform the kettlebell floor fly to build chest strength and definition. This exercise targets your pectorals and anterior deltoids, providing a great
Kettlebell Extended Range One Arm Press on Floor
Press a kettlebell with one arm from the floor, allowing for an extended range of motion to maximize chest and triceps engagement.
Kettlebell Alternating Press on Floor
Press a kettlebell from the floor, alternating arms to build chest and shoulder strength.
Related Exercises
Barbell Bench Press with Band Suspended Kettlebell
Enhance your bench press by adding band-suspended kettlebells for increased instability and muscle activation.
Kettlebell Plyo Pushup
Unleash explosive power with Kettlebell Plyo Pushups. This advanced exercise targets your chest, shoulders, and triceps, building dynamic strength and
Kettlebell Bottom Up One Arm Bench Press
Master the Kettlebell Bottom Up One Arm Bench Press for superior chest strength and stability.
Dumbbell Lying on Floor Chest Press
Perform the dumbbell floor press to build chest strength and muscle. This variation limits range of motion, reducing shoulder stress while effectively
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Kettlebell Lying on Floor Chest Press in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free