Kettlebell Floor Press

A two-arm chest press performed lying on the floor with a kettlebell in each hand. The floor caps the ROM (triceps hit the floor before full stretch), making it shoulder-friendly and a great home option.

How to do it

1. Lie on your back on the floor with knees bent, feet flat.
2. Hold a kettlebell in each hand at the chest, bells resting on the outer forearms.
3. Press both kettlebells straight up until the arms are fully extended.
4. Lower under control until the triceps touch the floor — do not bounce.
5. Repeat for the recommended number of repetitions.

Tips

• Elbows stay about 45 degrees from the torso; do not flare.
• The grip matters: keep the bells stable against the outside of the forearms.
• The floor limits ROM by design — this is the feature, not the bug.

Muscles

Primary: Chest

Secondary: Front deltoid, Triceps