One-Arm Kettlebell Floor Press

One-Arm Kettlebell Floor Press is a resistance exercise - compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major
Secondary muscles: Triceps brachii, Anterior deltoid, Serratus anterior
Exercise type: Resistance exercise - compound chest press

Exercise technique

Take the load
Bring the kettlebell beside your chest with controlled assistance.
Lie down
Lie on your back and settle your shoulders on the floor.
Starting arm
Keep your upper arm on the floor and your palm facing inward.
Press
Raise the kettlebell toward the ceiling.
Palm rotation
Rotate your palm forward within a comfortable range and align the arm at the top.
Lower
Reverse the motion and bring your upper arm toward the floor.
Contact
Touch the floor lightly without banging your elbow.

Key technique points

Do not let the kettlebell drop uncontrollably behind your wrist.
Do not bridge your hips to press.
Soften upper-arm contact at the bottom.
Rest your free arm out to the side for balance.
Do not rotate your shoulders off the floor.
Do not let the weight drift over your face at the top.

Common mistakes

Hard floor contact

This means the arm muscles are not braking the descent.

Hip bridge

This changes the torso angle of the floor press.

Rolling sideways

This allows the one-arm load to disrupt back support.

Wrist overextension

This destabilizes the kettlebell on the forearm.

Weight over the face

This deviates from the vertical pressing path.

Fast palm rotation

This separates the timing of the arm and shoulder.

Frequently asked questions