Single-Arm Kettlebell Floor Press
a.k.a. Single-Arm Floor Press
Differentiation: Mechanics
This variation of a Chest Press is unique. Here is how: your body is angled in the opposite side of your arm. This angle creates a longer range of motion during the press. You also perform this exercise one arm for a full set, | then switch the kettlebell to your other arm. Working individual sides allows you to intently focus on each pectoral muscle individually.
Starting Position
To get into starting position, do this...
1) Obtain one kettlebell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Place a padded exercise mat on the floor.
4) Lie on your left side on the floor - with your knees bent slightly
5) ...and your left arm and hand extended for balance.
6) Hold the kettlebell against your right shoulder - with your right hand, palm facing above.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you lift the kettlebell straight up in the air
3) ...until your arm is fully extended.
4) This is the ending position.
5) Hold this position for a count of one second.
6) Then, inhale while you lower the kettlebell
7) ...down to your shoulder.
8) Repeat reps for a full set using that arm.
9) When all reps are finished, switch the kettlebell to your other hand, turn onto your other side. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Be sure to maintain control of the kettelbell. Do not allow the kettlebell to tilt forward or backwards. Keep your arms perpendicular to the floor.
Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.
Keep the elbow of the arm lifting the kettlebell flared outward
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
You may need to bend your left knee a little farther and balance your body with your left foot.