10 Best One-arm Kettlebell Floor Press Alternatives for Limited Equipment

The One-arm Kettlebell 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.

One-arm Kettlebell Floor Press

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

How to Do the One-arm Kettlebell Floor Press

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

Pectorals, with triceps · Kettlebell · Intermediate · Compound

  1. Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
  2. Press the kettlebell straight up toward the ceiling, rotating your wrist.
  3. Lower the kettlebell back to the starting position and repeat.

The 10 Best One-arm Kettlebell Floor Press Alternatives

10 substitutes, ranked by how closely each one matches the One-arm Kettlebell 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 One-arm Kettlebell Floor Press
    • Primary muscle: pectorals, the same as the One-arm Kettlebell Floor Press
    • Equipment: free weights, the same as the One-arm Kettlebell Floor Press
    • Body position: lying on your back, the same as the One-arm Kettlebell 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 One-arm Kettlebell Floor Press
    • Primary muscle: pectorals, the same as the One-arm Kettlebell Floor Press
    • Equipment: free weights, the same as the One-arm Kettlebell Floor Press
    • Body position: lying on your back, the same as the One-arm Kettlebell Floor Press
  3. Dumbbell One Arm Hammer Press On Exercise BallPlay demonstration

    3. Dumbbell One Arm Hammer Press On Exercise Ball

    94% 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 One-arm Kettlebell Floor Press
    • Primary muscle: pectorals, the same as the One-arm Kettlebell Floor Press
    • Equipment: free weights, the same as the One-arm Kettlebell Floor Press
    • Body position: lying on your back, the same as the One-arm Kettlebell Floor Press
    • Balance: harder to stay steady on than the One-arm Kettlebell Floor Press

One-arm Kettlebell Floor Press FAQ

What muscles does One-arm Kettlebell Floor Press work?

The one-arm kettlebell floor press primarily targets the pectoralis major (sternal and clavicular fibers), with significant contribution from the anterior deltoid and triceps brachii. It also demands serratus anterior and core anti-rotation stability; keep the elbow at about 45 degrees from your torso to maximize horizontal adduction and protect the shoulder joint.

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