Chest
Kettlebell Floor Press
The Kettlebell Floor Press is a strength exercise with a kettlebell for your chest. Share of the load in the Zulta muscle model: mid chest 33%, front delts 13% and lower chest 12%.
How to do it
- Lie on the floor with knees bent and a kettlebell in each hand, bells resting on the outside of your forearms.
- Rest your upper arms on the floor with the handles beside your chest.
- Press both kettlebells up until your arms are straight.
- Lower them until the backs of your upper arms touch the floor.
- Pause briefly, then press again.
Tips
- Keep the wrists straight so the bells stay stacked over the forearms.
- Let the upper arms touch the floor softly.
Common mistakes
- Letting the wrists bend back.
- Dropping the elbows onto the floor.
- Letting the bells drift out to the sides.
Muscles worked by the Kettlebell Floor Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Free implements need more shoulder stabilisation (Saeterbakken 2011). Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Kettlebell Floor Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Kettlebell Floor Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Kettlebell Floor Press good for beginners?
Yes. The Kettlebell Floor Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Kettlebell Floor Press?
For example the Double Kettlebell Bench Press, Kettlebell Crush Press and Dumbbell Bench Press. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Floor Press harder?
Add weight or reps, or move on to the Double Kettlebell Bench Press and Bench Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.