The floor press is a safe and effective way to build upper body strength, especially if you have shoulder issues or want to focus on pure pressing strength without the instability of standing movements.
Why Floor Press?
By pressing from the floor, you remove the core stability challenge and allow yourself to focus purely on chest and tricep strength. It is also much safer for the shoulders than pressing from a standing position.
Benefits
- Safe for shoulders - no impingement risk
- Builds chest and tricep strength
- Good regression for those who cannot yet overhead press
- Allows longer time under tension
- Great for building pressing strength before progressing to standing
Technique
- Lie on your back with knees bent, feet flat on the floor
- Hold the kettlebell in one hand, elbow resting on the floor
- Press the kettlebell up until your arm is fully extended
- Lower with control until your elbow touches the floor
- Repeat for desired reps, then switch sides
Programming
Perform 3-4 sets of 8-12 reps per arm. Include 2-3 times per week in your training split.
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