Floor Press (Kettlebell)

A pressing movement performed lying on your back where kettlebells are pressed upward from the chest, emphasizing chest and triceps with reduced shoulder stress.

Instructions

1. Lie on your back on the floor with knees bent and feet flat for stability.
2. Hold kettlebells at chest height with elbows bent and positioned slightly away from your body.
3. Press the kettlebells upward by extending through your elbows and shoulders.
4. Lock out your arms at the top with control and without overextending your lower back.
5. Lower the kettlebells back to your chest in a controlled manner, maintaining tension.
6. Repeat for the prescribed number of repetitions.

Tips

• Keep your feet firmly planted to provide a stable base and protect your lower back.
• Press the kettlebells slightly forward and upward rather than straight overhead to minimize shoulder stress.
• Maintain continuous tension by avoiding resting kettlebells on your chest between reps.
• The floor naturally limits range of motion, reducing shoulder strain compared to a bench press.
• This variation is excellent for building strength with less shoulder joint stress.