Kettlebell Lying on Floor Single Arm Bottoms-up Chest Press
Perform the kettlebell lying on floor single arm bottoms-up chest press to enhance upper body strength and stability.
- Lie on your back on the floor with your knees bent and feet flat.
- Hold a kettlebell in one hand with the bottom facing up, arm extended above your chest.
- Engage your core and press the kettlebell upward until your arm is fully extended.
- Lower the kettlebell back to the starting position with control.
- Repeat for the desired number of repetitions before switching arms.
How to perform the Kettlebell Lying on Floor Single Arm Bottoms-up Chest Press
- Set up. Set up in a stable, balanced starting position appropriate for the Kettlebell Lying on Floor Single Arm Bottoms-up Chest Press using your kettlebell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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