Kettlebell Floor Press

Exercise Information

  • Alternative Names: Kb floor press, double kettlebell floor press
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Kettlebells
  • Muscles Targeted: Chest, shoulders, triceps, abs
  • Mechanics: Compound
  • Average Number of Sets: 4-5 with 7-10 reps each
  • Variations: One arm and alternating kettlebell floor presses
  • Alternative: None

The kettlebell floor press works your triceps and upper chest more than your shoulders. It causes lesser shoulder pain than the barbell floor press because it allows you to rotate your wrists inward. It is an effective chest workout for those who do not have a barbell, dumbbell, or a bench at hand.

Kettlebell Floor Press Exercise Information

  • Alternative Names: Kb floor press, double kettlebell floor press
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Kettlebells
  • Muscles Targeted: Chest, shoulders, triceps, abs
  • Mechanics: Compound
  • Average Number of Sets: 4-5 with 7-10 reps each
  • Variations: One arm and alternating kettlebell floor presses
  • Alternative: None

Benefits

  • Not just adds size to your chest and arms but also improves stability and mobility of your shoulders.
  • Allows you to increase contraction on the upper and middle chest by rotating the outer wrist inward.

How to do a Kettlebell Floor Press

Lie on the floor with two kettlebells placed by your shoulders. Hold the weights using a neutral grip with the upper arm supported by the ground. Stabilize your torso by straightening your legs and pressing your heels against the ground. Lift the weights toward the ceiling while rotating your wrist. Lower the kettlebells under control and pause for one to two seconds when the elbows touch the ground. Repeat the movement until the required number of reps have been completed.

Kb Floor Press Tips

  • Make sure that your shoulders are firmly held against the floor, and keep your elbows tucked to the sides.
  • Execute the movements slowly and under control to keep your chest and triceps under tension.

Variations

  1. One Arm Kettlebell Floor Press: Is similar to the double kettlebell floor press except that you do it grabbing a kettlebell with one hand.
  2. Alternating Kettlebell Floor Press: Is done by pressing two kettlebells up toward the ceiling and then lowering one weight at a time.

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