10 Best Kettlebell One Arm Floor Press Alternatives for Home Gyms

The Kettlebell One Arm Floor Press is done lying on your back with a kettlebell. Ranked closest by our scoring: the Extended Range One-arm Kettlebell Floor Press, the One Arm Floor Press and the Dumbbell One Arm Hammer Press On Exercise Ball.

Kettlebell One Arm Floor PressWatch the Kettlebell One Arm Floor Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Kettlebell One Arm Floor Press

The steps for the Kettlebell One Arm Floor Press itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, shoulders · Kettlebell · Intermediate · Compound

  1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
  2. Hold the kettlebell in one hand with your palm facing towards your feet and your arm extended straight up towards the ceiling.
  3. Slowly lower the kettlebell towards your chest by bending your elbow, keeping your upper arm close to your body.
  4. Pause for a moment when the kettlebell is just above your chest, then push it back up to the starting position by extending your elbow.
  5. Repeat for the desired number of repetitions, then switch to the other arm.

The 10 Best Kettlebell One Arm Floor Press Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell One Arm Floor Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Extended Range One-arm Kettlebell Floor Press

    1. Extended Range One-arm Kettlebell Floor Press

    99% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

    • Kettlebell
    How to perform it
    1. Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
    2. Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Kettlebell One Arm Floor Press
    • Primary muscle: pectorals, the same as the Kettlebell One Arm Floor Press
    • Equipment: free weights, the same as the Kettlebell One Arm Floor Press
    • Body position: lying on your back, the same as the Kettlebell One Arm Floor Press
  2. One Arm Floor Press

    2. One Arm Floor Press

    95% match

    Pectorals · Advanced · Compound

    A good swap when you have a barbell to work with, and it still works the pectorals.

    • Barbell
    How to perform it
    1. Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
    2. Have a partner hand you the bar on one hand. When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press. However, this time your grip will be neutral (palms facing your torso).
    3. Make sure the hand you are not using to lift the weight is placed by your side.
    4. Begin the exercise by lowering the barbell until your elbow touches the ground. Make sure to breathe in as this is the eccentric (lowering part of the exercise).
    5. Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
    6. Repeat until you have performed your recommended repetitions.
    7. Switch arms and repeat the movement.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Kettlebell One Arm Floor Press
    • Primary muscle: pectorals, the same as the Kettlebell One Arm Floor Press
    • Equipment: free weights, the same as the Kettlebell One Arm Floor Press
    • Body position: lying on your back, the same as the Kettlebell One Arm Floor Press
  3. Dumbbell One Arm Hammer Press On Exercise BallPlay demonstration

    3. Dumbbell One Arm Hammer Press On Exercise Ball

    95% match

    Pectorals · Advanced · Compound

    A good swap when you have dumbbells to work with, and it still works the pectorals.

    • Dumbbell
    How to perform it
    1. Sit on an exercise ball with your feet flat on the ground and your back straight.
    2. Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
    3. Place your other hand on your hip for stability.
    4. Press the dumbbell upwards, extending your arm fully.
    5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Kettlebell One Arm Floor Press
    • Primary muscle: pectorals, the same as the Kettlebell One Arm Floor Press
    • Equipment: free weights, the same as the Kettlebell One Arm Floor Press
    • Body position: lying on your back, the same as the Kettlebell One Arm Floor Press

Why You Might Need a Kettlebell One Arm Floor Press Alternative

You may need substitutes because of shoulder pain, limited equipment, or a goal shift from unilateral stability to raw load. A kettlebell one‑arm floor press limits range of motion and stresses shoulder passive tissues for some lifters; swapping to a dumbbell bench or barbell press increases ROM and allows heavier loading. Technique cue: keep the scapula retracted and press through the mid‑palm to maximize pectoralis major recruitment. Biomechanically, bilateral barbell work produces greater absolute overload on the sternocostal head, while unilateral bodyweight presses improve anti‑rotation core activation and correct side‑to‑side imbalances.

Kettlebell One Arm Floor Press FAQ

What muscles does Kettlebell One Arm Floor Press work?

The kettlebell one‑arm floor press primarily targets the pectoralis major (sternal and clavicular heads) with secondary demand on the anterior deltoid and triceps brachii. Because it’s unilateral and performed on the floor, it limits shoulder extension and increases core anti‑rotation activation to stabilize the torso.

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