One Arm Kettlebell Floor Press

A unilateral kettlebell press performed lying on the floor, where the limited range reduces shoulder strain.

How to do it

1. Lie flat on the floor with knees bent.
2. Hold a kettlebell at your shoulder with one hand.
3. Press the kettlebell straight up until your arm is fully extended.
4. Lower the kettlebell until your upper arm touches the floor.
5. Keep your core braced throughout.
6. Complete reps on one side, then switch.

Tips

• Keep your forearm vertical throughout the press.
• Tuck your elbow to roughly 45 degrees from your torso.
• Let your upper arm touch down gently rather than bouncing off the floor.

Muscles

Primary: Chest

Secondary: Front deltoid, Triceps