Double Kettlebell Floor Press
A floor press with a kettlebell in each hand, the bells resting on the backs of your forearms. The floor caps the range to spare the shoulders, and pressing both bells, or alternating them, builds chest, triceps and pressing stability.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Triceps
- Front Delts
- Transverse Abdominis
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with knees bent and a kettlebell by each shoulder, then roll the bells onto your chest one at a time, gripping the handles with the bells resting on the backs of your forearms.
Press both kettlebells up until your arms are straight over your chest.
Lower them under control until your upper arms rest on the floor, about 45 degrees from your sides.
Pause briefly with the elbows down and the wrists straight.
Press both bells back up together, or alternate arms, keeping one bell locked out while the other works.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Wrists straight, knuckles to the ceiling
Elbows settle, never bounce
Crush the handles
Common mistakes
Letting the bells bend the wrists back
Slamming the elbows into the floor
Flaring the elbows straight out to the sides
Safety notes
Get the bells into place and back down by rolling to one side with both hands on one bell, never by dropping them.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.