How to do the Kettlebell Single-arm Floor Press
Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
Press the kettlebell straight up toward the ceiling, rotating your wrist.
Lower the kettlebell back to the starting position and repeat.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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