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One-Arm Kettlebell Floor Press

IntermediateStrengthTier T3

You lie on the floor holding one kettlebell at chest level, with your upper arm resting on the floor and your palm facing in. You press the kettlebell straight up toward the ceiling, then lower it back. You repeat on the other side.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Keep the floor-supported starting hold at chest level, then press the kettlebell to the overhead lockout position.
  1. A man lying on the floor, holding a kettlebell in one hand at chest level, his upper arm resting flat on the floor.

    Step 1 of 3

    Lie on the floor holding a kettlebell in one hand, your upper arm resting on the floor and your palm facing in toward your body.

  2. The same man, his working arm now fully extended straight up, the kettlebell locked out overhead.

    Step 2 of 3

    Press the kettlebell straight up toward the ceiling, rotating your wrist, until your arm is fully extended.

  3. A man lying on the floor, holding a kettlebell in one hand at chest level, his upper arm resting flat on the floor.

    Step 3 of 3

    Lie on the floor holding a kettlebell in one hand, your upper arm resting on the floor and your palm facing in toward your body.

Safety Information

Keep the working upper arm resting on the floor at the starting position rather than lifting the elbow up before pressing, as the floor is the arm's own support. If you have a shoulder impingement, rotator-cuff injury, recent shoulder or elbow surgery, or an unstable shoulder, ask a physical therapist or physician before attempting this exercise, because it loads the shoulder through an unsupported single-arm press with no spotter. Stop and lower the kettlebell back to the starting position with control immediately if you feel a pinch, sharp pain, or numbness in the shoulder, elbow, wrist, or hand at any point in the press. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.