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
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.
How to Do Kettlebell Lying on Floor Single Arm Bottoms-up Chest Press
- 1Setup
Lie supine on the floor with your knees bent and feet flat on the ground, ensuring your lower back is pressed into the floor.
- 2Setup
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.
- 3
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.
- 4
Exhale as you slowly and with control lower the kettlebell back to the starting position, stopping just before your triceps touch the floor.
- 5
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.
Variations
Kettlebell Lying on Floor Chest Press
Build a strong, stable chest and triceps with the Kettlebell Lying on Floor Chest Press.
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 Bottom Up One Arm Bench Press
Master the Kettlebell Bottom Up One Arm Bench Press for superior chest strength and stability.
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 Floor Fly
Perform the kettlebell floor fly to build chest strength and definition. This exercise targets your pectorals and anterior deltoids, providing a great
Dumbbell Alternating Floor Press
Build a stronger chest and triceps with the Dumbbell Alternating Floor Press. Lie on your back, pressing one dumbbell at a time, enhancing unilateral
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 Single Arm Bottoms-up Chest Press in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free