Start
End
ChestIntermediateKettlebell
One-Arm Kettlebell Floor Press
برس أرضي بالكيتل بيل بذراع واحدة
Target Muscles
ChestTriceps
Blue = primary · Gray = secondary
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- 1
Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
- 2
Press the kettlebell straight up toward the ceiling, rotating your wrist.
- 3
Lower the kettlebell back to the starting position and repeat.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
