Kettlebell Lying On Floor Chest Press

Muscles worked

Setup

1. Lie flat on your back on the floor with your knees bent and feet planted firmly for stability.
2. Grasp the kettlebell handle so the bell rests on the back of your forearm and your wrist is straight.
3. Position your elbow on the floor at a 45-degree angle relative to your torso.
4. Tuck your shoulder blades down and back, pressing them into the floor to create a stable base.

How to do it

1. Exhale as you press the kettlebell straight up toward the ceiling until your arm is fully extended over your shoulder.
2. Squeeze your chest and triceps at the top of the movement for one second.
3. Inhale as you slowly lower the kettlebell back down under control until your upper arm lightly touches the floor.
4. Pause briefly at the bottom without letting the weight rest completely before starting the next rep.

Form checklist

• Keep your wrist neutral and stacked directly over your elbow throughout the movement.
• Maintain a 45-degree angle with your elbow; do not let it flare out 90 degrees to the side.
• Ensure your lower back stays in contact with the floor to prevent arching.
• Keep your feet flat and drive them into the ground to maintain total body tension.

Pro tips

• Focus on 'crushing' the kettlebell handle as hard as possible to increase muscle fiber recruitment through irradiation.
• At the top of the movement, visualize pulling your bicep toward your sternum to maximize pectoral contraction.

Make it harder

• Perform the press while holding a glute bridge to add a core and posterior chain stability challenge.
• Slow down the eccentric (lowering) phase to 3-4 seconds to increase time under tension.

Frequently asked

What muscles does the kettlebell lying on floor chest press work?

The kettlebell lying on floor chest press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell lying on floor chest press?

The kettlebell lying on floor chest press uses kettlebell.

Is the kettlebell lying on floor chest press good for beginners?

The kettlebell lying on floor chest press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps