Kettlebell Close-Grip Floor Press

Muscles worked by the Kettlebell Close-Grip Floor Press

Primary

TricepsTriceps Brachii

Secondary

Front DeltsAnterior DeltoidChestPectoralis Major

Also called: tricep, triceps, triceps brachii, horseshoe, tris.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Kettlebell Close-Grip Floor Press

1. Lie on your back on the floor with the knees bent and feet flat.
2. Hold a single kettlebell by the handle with both hands, close together, the bell resting on the chest with elbows tucked tight to the ribs.
3. Brace the core and press the kettlebell straight up until the arms are fully extended.
4. Lower under control until the upper arms touch the floor and pause briefly.
5. Press back up to lockout.
6. Repeat for the recommended number of repetitions.

Form tips

• Keep the elbows tucked at roughly 30–45 degrees from the torso — wide elbows turn it into a chest press.
• The brief pause when the elbows touch the floor kills the bounce and forces a clean concentric.
• Pick a bell you can control with two hands; the narrow grip is unforgiving if it tips.

At a glance

Kettlebell Close-Grip Floor Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Kettlebell Floor Press
• Banded Triceps Stretch
• Barbell Overhead Extension
• Bench Dips
• Cable Tricep Kickback
• Cable Tricep Pushdown
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "kettlebell-close-grip-floor-press",
  "name_en": "Kettlebell Close-Grip Floor Press",
  "name_de": "Kettlebell Floor Press enger Griff",
  "name_es": "Press de Suelo con Agarre Cerrado con Pesa Rusa",
  "description_en": "A floor press performed with a single kettlebell gripped close together with both hands. The narrow grip and the floor stop on the elbows shift emphasis off the chest and onto the triceps, with no shoulder hyperextension.",
  "description_de": "Ein Floor Press mit einer einzelnen, eng mit beiden Händen gegriffenen Kettlebell, der die Belastung von der Brust auf den Trizeps verlagert.",
  "description_es": "Un press de suelo con una sola pesa rusa agarrada con ambas manos juntas, que desplaza el énfasis del pecho a los tríceps.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "pectoralis_major"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "push_day",
    "arm_day"
  ],
  "variation_group": "floor-press",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on your back on the floor with the knees bent and feet flat.",
    "Hold a single kettlebell by the handle with both hands, close together, the bell resting on the chest with elbows tucked tight to the ribs.",
    "Brace the core and press the kettlebell straight up until the arms are fully extended.",
    "Lower under control until the upper arms touch the floor and pause briefly.",
    "Press back up to lockout.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Lege dich auf den Rücken auf den Boden, Knie gebeugt, Füße flach aufgestellt.",
    "Halte eine einzelne Kettlebell mit beiden Händen eng nebeneinander am Griff, die Kugel liegt auf der Brust, die Ellbogen eng an den Rippen.",
    "Spanne den Rumpf an und drücke die Kettlebell senkrecht nach oben, bis die Arme vollständig gestreckt sind.",
    "Senke sie kontrolliert ab, bis die Oberarme den Boden berühren, und halte kurz inne.",
    "Drücke zurück nach oben bis zur vollen Streckung.",
    "Wiederhole für die empfohlene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Túmbate boca arriba en el suelo con las rodillas flexionadas y los pies apoyados.",
    "Sujeta una única pesa rusa por el asa con ambas manos juntas, con la pesa apoyada en el pecho y los codos bien pegados a las costillas.",
    "Activa el core y empuja la pesa rusa recto hacia arriba hasta estirar del todo los brazos.",
    "Baja de forma controlada hasta que la parte alta de los brazos toque el suelo y haz una breve pausa.",
    "Vuelve a empujar hacia arriba hasta la extensión completa.",
    "Repite el número de repeticiones recomendado."
  ],
  "tips_en": [
    "Keep the elbows tucked at roughly 30–45 degrees from the torso — wide elbows turn it into a chest press.",
    "The brief pause when the elbows touch the floor kills the bounce and forces a clean concentric.",
    "Pick a bell you can control with two hands; the narrow grip is unforgiving if it tips."
  ],
  "tips_de": [
    "Halte die Ellbogen etwa 30–45 Grad vom Rumpf entfernt, sonst wird es ein Brustdrücken.",
    "Die Pause am Boden nimmt den Schwung heraus und erzwingt sauberes Drücken.",
    "Wähle eine Kettlebell, die du sicher kontrollierst — bei engem Griff kippt sie leicht."
  ],
  "tips_es": [
    "Mantén los codos pegados a unos 30–45 grados del torso; abrirlos lo convierte en press de pecho.",
    "La breve pausa al tocar el suelo con los codos elimina el rebote y fuerza un empuje limpio.",
    "Elige una pesa que puedas controlar con dos manos; el agarre estrecho no perdona si se ladea."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-close-grip-floor-press-start.webp",
      "peak": "images/flat/kettlebell-close-grip-floor-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "kettlebell-close-grip-floor-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.