Kettlebell One Arm Floor Press
Learn how to do the Kettlebell One Arm Floor Press with proper form and technique. This kettlebell exercise primarily targets your Pectorals, with secondary emphasis on Triceps, Shoulders.
How to Do the Kettlebell One Arm Floor Press
Follow these steps to perform the Kettlebell One Arm Floor Press with correct form:
- 1Lie flat on your back on the floor with your knees bent and feet flat on the ground.
- 2Hold the kettlebell in one hand with your palm facing towards your feet and your arm extended straight up towards the ceiling.
- 3Slowly lower the kettlebell towards your chest by bending your elbow, keeping your upper arm close to your body.
- 4Pause for a moment when the kettlebell is just above your chest, then push it back up to the starting position by extending your elbow.
- 5Repeat for the desired number of repetitions, then switch to the other arm.
Kettlebell One Arm Floor Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- kettlebell
- Body Part
- chest
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Kettlebell One Arm Floor Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
kettlebell plyo push-up
kettlebell alternating press on floor
kettlebell extended range one arm press on floor
intensified style kettlebell extended range one arm press on floor
lever chest press
assisted wide-grip chest dip (kneeling)
Frequently Asked Questions
What muscles does the Kettlebell One Arm Floor Press work?
The Kettlebell One Arm Floor Press primarily targets your Pectorals. Secondary muscles worked include Triceps, Shoulders. This makes it an effective exercise for developing your chest.
What equipment do I need for the Kettlebell One Arm Floor Press?
The Kettlebell One Arm Floor Press requires kettlebell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Kettlebell One Arm Floor Press with proper form?
Start by Lie flat on your back on the floor with your knees bent and feet flat on the ground. Hold the kettlebell in one hand with your palm facing towards your feet and your arm extended straight up towards the ceiling. Slowly lower the kettlebell towards your chest by bending your elbow, keeping your upper arm close to your body. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Kettlebell One Arm Floor Press?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Kettlebell One Arm Floor Press?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Kettlebell One Arm Floor Press best for?
The Kettlebell One Arm Floor Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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