Kettlebell Lying on Floor Single Arm Bottoms-up Chest Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Kettlebell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.3
- Alternate Names
- Single Arm Bottoms-up Chest Press
How to: Kettlebell Lying on Floor Single Arm Bottoms-up Chest Press
- Lie flat on your back with your knees bent and feet flat on the ground.
- Hold a kettlebell in one hand with the handle positioned upright and your elbow bent at 90 degrees.
- Engage your core, press the kettlebell upwards, keeping your elbow close to your body.
- Lower the kettlebell back to the starting position slowly.
- Repeat for the desired number of reps, then switch arms.
Common Mistakes
- Lifting your body off the ground while pressing.
- Not controlling the kettlebell on the way down.
- Focusing too much on the weight instead of form.
Modifications
- Perform the exercise with a lighter kettlebell to focus on form.
- Use both arms if balance is an issue.
Tips
- Keep your core engaged throughout the exercise.
- Avoid arching your lower back to prevent strain.
- Move through a full range of motion for better muscle activation.
Kettlebell Lying on Floor Single Arm Bottoms-up Chest Press Alternatives
Tags
chest
strength
kettlebell
single arm
press
intermediate