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
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Kettlebell Lying on Floor Single Arm Bottoms-up Chest Press
Kettlebell Lying on Floor Chest Press
Chest · Kettlebell
Kettlebell Extended Range One Arm Press on Floor
Chest · Pectoralis Major Clavicular Head · Kettlebell
Kettlebell Bottom Up One Arm Bench Press
Chest · Pectoralis Major Clavicular Head · Kettlebell
Kettlebell Alternating Press on Floor
Chest · Pectoralis Major Clavicular Head · Kettlebell
Description
A strength training exercise where one lies flat on the floor holding a kettlebell bottoms-up with one hand and presses it upwards, targeting the muscles of the chest.
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How to do Kettlebell Lying on Floor Single Arm Bottoms-up Chest Press
- 01Setup
Lie supine on the floor with your knees bent and feet flat on the ground, ensuring your lower back is pressed into the floor.
- 02Setup
Hold a kettlebell in one hand with a bottoms-up grip, so the bell portion is facing upwards and rests on your forearm. Position the kettlebell directly over your chest with your elbow tucked close to your body.
- 03
Inhale, then press the kettlebell straight up towards the ceiling by extending your arm, maintaining the bottoms-up grip and ensuring the kettlebell remains stable and balanced.
- 04
Exhale as you slowly and with control lower the kettlebell back to the starting position, stopping just before your triceps touch the floor.
- 05
Complete all desired repetitions on one arm before carefully switching the kettlebell to the other hand and repeating the movement.
Tips
- Focus intently on keeping the kettlebell stable throughout the entire movement; any wobbling indicates a loss of control and requires more focus.
- Maintain a neutral wrist position, keeping it straight and strong, to prevent strain and maximize your grip strength.
- Actively engage your core by pressing your lower back into the floor, which provides a stable base and prevents hyperextension.
- Control the eccentric (lowering) phase of the press, as this builds greater shoulder stability and muscle control.
Common mistakes
- Losing the bottoms-up grip: If the kettlebell wobbles excessively or tips over, lighten the weight and focus on a stable, centered grip with a strong, straight wrist.
- Arching the lower back: Prevent lower back arching by actively bracing your core and keeping your lower back pressed into the floor throughout the entire movement.
- Rushing the movement: Avoid rushing the press or the descent; control the kettlebell slowly through the entire range of motion to maximize stability and muscle engagement.
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Get Ellim — FreeQuestions
Is Kettlebell Lying on Floor Single Arm Bottoms-up Chest Press good for beginners?
Kettlebell Lying on Floor Single Arm Bottoms-up Chest Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Kettlebell Lying on Floor Single Arm Bottoms-up Chest Press?
You need Kettlebell to perform Kettlebell Lying on Floor Single Arm Bottoms-up Chest Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Kettlebell Lying on Floor Single Arm Bottoms-up Chest Press?
Focus intently on keeping the kettlebell stable throughout the entire movement; any wobbling indicates a loss of control and requires more focus. Maintain a neutral wrist position, keeping it straight and strong, to prevent strain and maximize your grip strength. Actively engage your core by pressing your lower back into the floor, which provides a stable base and prevents hyperextension. Control the eccentric (lowering) phase of the press, as this builds greater shoulder stability and muscle control.
What are common mistakes when doing Kettlebell Lying on Floor Single Arm Bottoms-up Chest Press?
Losing the bottoms-up grip: If the kettlebell wobbles excessively or tips over, lighten the weight and focus on a stable, centered grip with a strong, straight wrist. Arching the lower back: Prevent lower back arching by actively bracing your core and keeping your lower back pressed into the floor throughout the entire movement. Rushing the movement: Avoid rushing the press or the descent; control the kettlebell slowly through the entire range of motion to maximize stability and muscle engagement.
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Free · iPhone only · Available on the App Store