One Arm Kettlebell Floor Press

Muscles worked by the One Arm 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 One Arm Kettlebell Floor Press

1. Lie flat on the floor with knees bent.
2. Hold a kettlebell at your shoulder with one hand.
3. Press the kettlebell straight up until your arm is fully extended.
4. Lower the kettlebell until your upper arm touches the floor.
5. Keep your core braced throughout.
6. Complete reps on one side, then switch.

Form tips

• Keep your forearm vertical throughout the press.
• Tuck your elbow to roughly 45 degrees from your torso.
• Let your upper arm touch down gently rather than bouncing off the floor.

At a glance

One Arm Kettlebell Floor Press in German & Spanish

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

Related exercises

• Barbell Bench Press
• Cable Chest Press
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar Bench Press
• Close-Grip Incline Bench Press
• Decline Barbell Bench Press
• Decline 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": "one-arm-kettlebell-floor-press",
  "name_en": "One Arm Kettlebell Floor Press",
  "name_de": "Einarmiges Kettlebell-Bodendrücken",
  "name_es": "Press en Suelo con Pesa Rusa a Un Brazo",
  "description_en": "A unilateral kettlebell press performed lying on the floor, where the limited range reduces shoulder strain.",
  "description_de": "Ein einarmiger Kettlebell Floor Press in Rückenlage, der die Brust trainiert, während der Boden die Absenkbewegung natürlich begrenzt.",
  "description_es": "Un press de pecho unilateral con pesa rusa ejecutado tumbado en el suelo, que acorta el recorrido y trabaja pectoral y tríceps.",
  "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": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "bench-press",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie flat on the floor with knees bent.",
    "Hold a kettlebell at your shoulder with one hand.",
    "Press the kettlebell straight up until your arm is fully extended.",
    "Lower the kettlebell until your upper arm touches the floor.",
    "Keep your core braced throughout.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Leg dich flach auf den Boden mit angewinkelten Knien.",
    "Halte eine Kettlebell mit einer Hand auf Schulterhöhe.",
    "Drücke die Kettlebell senkrecht nach oben, bis der Arm vollständig gestreckt ist.",
    "Senke die Kettlebell, bis der Oberarm den Boden berührt.",
    "Halte den Rumpf durchgehend angespannt.",
    "Wiederhole auf einer Seite, dann wechseln."
  ],
  "instructions_es": [
    "Túmbate boca arriba en el suelo con las rodillas dobladas.",
    "Sostén una pesa rusa en un hombro con una mano.",
    "Empuja la pesa rusa recto hacia arriba hasta que el brazo quede completamente extendido.",
    "Baja la pesa rusa hasta que la parte superior del brazo toque el suelo.",
    "Mantén el core contraído durante todo el ejercicio.",
    "Completa las repeticiones de un lado y luego cambia."
  ],
  "tips_en": [
    "Keep your forearm vertical throughout the press.",
    "Tuck your elbow to roughly 45 degrees from your torso.",
    "Let your upper arm touch down gently rather than bouncing off the floor."
  ],
  "tips_de": [
    "Halte das Handgelenk gerade und fest unter der Kettlebell.",
    "Lass den Oberarm unten kurz aufsetzen, ohne die Spannung zu verlieren.",
    "Strecke den freien Arm zur Seite aus, das gibt zusätzliche Stabilität."
  ],
  "tips_es": [
    "Apoya el brazo en el suelo con suavidad, sin rebotar.",
    "Sujeta la pesa con la muñeca firme, sin dejar que se doble.",
    "Evita abrir el codo en exceso hacia el lado."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/one-arm-kettlebell-floor-press-start.webp",
      "peak": "images/flat/one-arm-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 === "one-arm-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.