One-Arm Kettlebell Floor Press

Muscles worked

The prime mover is the pectoralis major, which drives the upper arm forward and across the body.

Because more than one joint is moving, the work does not stay in one place: the triceps straighten the elbow to finish the movement.

Every exercise for:ChestTriceps

How this movement works

The working muscles shorten as they drive the load away from you, and more than one joint changes angle to do it. Load spreads down a chain instead of sitting on one muscle, which is why a compound push handles more weight than any single-joint alternative — and why joint position, not the muscle, is usually what fails first.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

A kettlebell's mass hangs below and outside the handle, so it pulls away from the grip and the wrist has to stay packed. That offset is why racked and swinging variations feel nothing like the dumbbell version.

Every exercise using:Kettlebell

These train the chest too, using equipment this one does not:

• Plyo Push-upbody only
• Single-Arm Cable Crossovercable
• Smith Machine Bench Pressbench + smith machine + machine
• Smith Machine Decline Pressmachine
• Smith Machine Incline Bench Presssmith machine + bench + machine

Difficulty

Listed at intermediate level. It assumes you already own the underlying pattern and can hold position under load — if the position breaks before the target muscle tires, drop back to a beginner variation until it does not.

Of the 105 chest exercises in this database, 22 are listed at intermediate level.