How to do the Kettlebell Floor Press
Primary: Chest, Triceps · also works Front Delts, Core. Also called: kb floor press.
Step by step
- 1
Lie on your back with your knees bent and a kettlebell resting on the floor beside one shoulder.
- 2
Roll toward the bell, grip the handle, and roll back so the bell rests on the back of your forearm.
- 3
Press the kettlebell straight up until your arm is locked out over your chest.
- 4
Lower under control until your upper arm touches the floor.
- 5
Complete all reps on one side, then switch.
Coaching cues
- Keep your wrist straight so the bell sits on your forearm
- Press your opposite hand or arm into the floor for stability
- Brace your core to resist tilting
Common mistakes
- Letting the wrist bend back under the bell
- Bouncing the elbow off the floor
- Lifting the hips to help the press
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Kettlebell Floor Press alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Kettlebell Floor Press work?
Primary: Chest, Triceps. Secondary: Chest, Triceps, Front Delts, Core
How many sets and reps of Kettlebell Floor Press should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Kettlebell Floor Press?
Same movement pattern, different equipment: Dumbbell Floor Press, Dumbbell Bench Press, Push-Up, Kettlebell Press, Band Chest Press, Cable Chest Fly.
Is the Kettlebell Floor Press good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.