Kettlebell Floor Press

Muscles worked by the Kettlebell Floor Press

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Kettlebell

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

How to do the Kettlebell Floor Press

1. Lie on your back on the floor with knees bent, feet flat.
2. Hold a kettlebell in each hand at the chest, bells resting on the outer forearms.
3. Press both kettlebells straight up until the arms are fully extended.
4. Lower under control until the triceps touch the floor — do not bounce.
5. Repeat for the recommended number of repetitions.

Form tips

• Elbows stay about 45 degrees from the torso; do not flare.
• The grip matters: keep the bells stable against the outside of the forearms.
• The floor limits ROM by design — this is the feature, not the bug.

At a glance

Kettlebell Floor Press in German & Spanish

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

Related exercises

• Kettlebell Close-Grip Floor Press
• Archer Push Ups
• Banded Chest Stretch
• Barbell Bench Press
• Bench Chest Stretch
• Cable Chest Press
• Cable Fly
• Chest Dips

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-floor-press",
  "name_en": "Kettlebell Floor Press",
  "name_de": "Kettlebell Floor Press",
  "name_es": "Press de suelo con pesas rusas",
  "description_en": "A two-arm chest press performed lying on the floor with a kettlebell in each hand. The floor caps the ROM (triceps hit the floor before full stretch), making it shoulder-friendly and a great home option.",
  "description_de": "Brustdrücken auf dem Boden liegend mit je einem Kettlebell in beiden Händen. Der Boden begrenzt den Bewegungsradius (Trizeps trifft den Boden vor der vollen Dehnung) – schulterfreundlich und ideal für zuhause.",
  "description_es": "Un press de pecho con dos brazos realizado tumbado en el suelo con una pesa rusa en cada mano. El suelo limita el rango de movimiento (los tríceps tocan el suelo antes del estiramiento completo), haciéndolo amigable para los hombros y una excelente opción en casa.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "push_day"
  ],
  "variation_group": "floor-press",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on your back on the floor with knees bent, feet flat.",
    "Hold a kettlebell in each hand at the chest, bells resting on the outer forearms.",
    "Press both kettlebells straight up until the arms are fully extended.",
    "Lower under control until the triceps touch the floor — do not bounce.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Leg dich auf den Rücken, Knie gebeugt, Füße flach auf dem Boden.",
    "Halte je ein Kettlebell in beiden Händen an der Brust, Glocken auf den Unterarmen außen.",
    "Drücke beide Kettlebells senkrecht nach oben, bis die Arme gestreckt sind.",
    "Kontrolliert absenken, bis der Trizeps den Boden berührt – nicht abprallen.",
    "Wiederhole die empfohlene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Acuéstate boca arriba en el suelo con las rodillas flexionadas y los pies apoyados.",
    "Sostén una pesa rusa en cada mano a la altura del pecho, con las campanas apoyadas en el antebrazo externo.",
    "Empuja ambas pesas rusas hacia arriba hasta que los brazos estén completamente extendidos.",
    "Baja con control hasta que los tríceps toquen el suelo — no rebotes.",
    "Repite el número recomendado de repeticiones."
  ],
  "tips_en": [
    "Elbows stay about 45 degrees from the torso; do not flare.",
    "The grip matters: keep the bells stable against the outside of the forearms.",
    "The floor limits ROM by design — this is the feature, not the bug."
  ],
  "tips_de": [
    "Ellbogen ca. 45 Grad vom Körper – nicht ausflären.",
    "Griff sichern: Glocken stabil auf der Außenseite der Unterarme.",
    "Der Boden begrenzt den Bewegungsradius bewusst – das ist gewollt."
  ],
  "tips_es": [
    "Los codos se mantienen a unos 45 grados del torso; no los abras.",
    "El agarre importa: mantén las campanas estables contra el exterior de los antebrazos.",
    "El suelo limita el rango de movimiento por diseño — esta es la ventaja, no el problema."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-floor-press-start.webp",
      "peak": "images/flat/kettlebell-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-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.