Lie flat on your back holding one or two kettlebells.
Bend your knees and place your feet flat on the floor.
Position the kettlebells beside your chest with your elbows resting lightly on the floor.
Pull your shoulder blades back and down.
Brace your core and keep your wrists neutral.
Press the kettlebells upward until your arms are fully extended.
Squeeze your chest at the top of the movement.
Lower the kettlebells under control until your upper arms touch the floor.
Pause briefly at the bottom.
Repeat for the desired number of repetitions.
PT Will Duru’s Perspective
The kettlebell floor chest press is one of the best chest exercises for people training at home or with limited equipment.
I like this exercise because the floor naturally limits your range of motion, which can reduce stress on the shoulders while still allowing you to train the chest and triceps effectively.
The kettlebell’s unique weight distribution also increases stability demands, forcing your shoulders and core to work harder throughout the movement.
Add this exercise to your training if you want to build chest strength, improve pressing power, and develop stronger shoulders and triceps without needing a bench.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
Builds chest strength
Strengthens the triceps
Improves pressing power
Increases shoulder stability
Reduces shoulder stress compared to some bench-pressing variations
Enhances core engagement
Suitable for home workouts
Frequently Asked Questions
Is the kettlebell floor chest press good for beginners?
Yes. The floor provides stability and limits excessive shoulder movement, making it beginner-friendly.
What muscles does the kettlebell floor chest press work?
It primarily targets the chest, triceps, and front deltoids.
Is a floor press as effective as a bench press?
Both are effective. The floor press limits range of motion but can improve lockout strength and reduce shoulder strain.
Should I use one kettlebell or two?
Both options work. One kettlebell increases core activation, while two kettlebells allow for greater overall loading.
How many reps should I perform?
Aim for 8 to 15 repetitions depending on your goal and kettlebell weight.