How to do it
- Lie on your back with knees bent, a kettlebell in each hand resting on the floor beside your chest.
- Press both bells straight up until the arms lock, letting the wrists stay stacked under the load.
- Lower under control until the triceps touch the floor, pause for a beat, then press again.
Cues that matter
- The floor sets a fixed depth, which is what makes this kind to a cranky shoulder.
- Keep the bells resting on the back of the forearm rather than fighting them with the wrist.
Common mistakes
- Bouncing the elbows off the floor to start the next rep.
- Letting the wrists bend back under the bell.
Muscles worked
Primary
- Chest
- Mid chest
Also works
- Triceps
- Front delts
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Kettlebell Floor Press in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the chest with different equipment — for a day the kettlebell is taken, or a gym that does not have one.