Kettlebell Chest Press on the Floor
Overview
How to do it
- 1
Setup: Lie on your back with your knees bent and your feet flat on the floor. Hold a kettlebell in each hand with a neutral grip, palms facing each other.
- 2
Positioning: Bend your elbows so they sit about 45 degrees away from your torso. Keep your upper arms on the floor and line your wrists up with your elbows.
- 3
Pressing Phase: Drive the kettlebells up until your arms are straight. Move with control and do not lock out your elbows.
- 4
Lowering Phase: Bring the kettlebells back down slowly until your upper arms contact the floor. Keep tension in your chest and triceps the whole time.
- 5
Repeat: Complete the target number of repetitions with solid form.
Form tips & common mistakes
Brace your core so your body stays stable and your lower back does not arch.
Use a controlled tempo to increase muscle engagement and avoid using momentum.
Do not let your elbows flare too far out, or you may place extra strain on the shoulders.
At the top, actively squeeze your chest and triceps.
Select a kettlebell load that lets you keep your form correct.
Muscles worked
Pectoralis Major، Sternal
Pectoralis Major، Clavicular، Anterior Deltoid، Pectoralis Minor، Triceps
Biceps Brachii
Alternatives & variations
Single Arm Raise Push-up
Close-grip Dumbbell Push-Up
Diamond Push-up
Kneeling Diamond Push-Up
Clap Push-Up
