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 Single-arm Push-up, the Archer Push Up and the Shoulder Tap Push-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: One-arm Kettlebell Floor Press

One-arm Kettlebell Floor Press
Primary muscle
Pectorals
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps

How to perform One-arm Kettlebell Floor Press
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Single-arm Push-up

    1. Single-arm Push-up

    55% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
    2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
    3. Lower yourself by allowing the elbow to flex until you touch the ground.
    4. Descend slowly, and reverse direction be extending the arm to return to the starting position.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One-arm Kettlebell Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Archer Push UpPlay demonstration

    2. Archer Push Up

    55% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart.
    2. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position.
    5. Repeat on the other side, extending the opposite arm out to the side.
    6. Continue alternating sides for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One-arm Kettlebell Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Shoulder Tap Push-upPlay demonstration

    3. Shoulder Tap Push-up

    54% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you push back up, lift your right hand off the ground and tap your left shoulder.
    4. Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
    5. Continue alternating shoulder taps with each push-up repetition.
    6. Maintain a stable core and avoid excessive hip rotation throughout the exercise.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One-arm Kettlebell Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  4. Raise Single Arm Push-upPlay demonstration

    4. Raise Single Arm Push-up

    54% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position, using your chest muscles to lift your body.
    5. Repeat with the other arm extended.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One-arm Kettlebell Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the One-arm Kettlebell Floor Press
  5. Modified Hindu Push-upPlay demonstration

    5. Modified Hindu Push-up

    52% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One-arm Kettlebell Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  6. Superman Push-upPlay demonstration

    6. Superman Push-up

    52% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
    4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
    5. Repeat the movement, this time lifting your left arm and right leg.
    6. Continue alternating sides for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One-arm Kettlebell Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Suspended Push-upPlay demonstration

    7. Suspended Push-up

    52% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Find a suspension trainer and adjust it to an appropriate height.
    2. Stand facing away from the anchor point and hold the handles with an overhand grip.
    3. Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer.
    4. Keep your body straight from head to heels, engage your core, and lower your chest towards the handles.
    5. Push through your chest and arms to return to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One-arm Kettlebell Floor Press
    • Equipment: a suspension trainer, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the One-arm Kettlebell Floor Press
  8. Chest Dip On Straight BarPlay demonstration

    8. Chest Dip On Straight Bar

    51% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the parallel bars with your palms facing down and your arms fully extended.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your arms until your shoulders are below your elbows.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One-arm Kettlebell Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
  9. Clock Push-upPlay demonstration

    9. Clock Push-up

    51% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you lower, rotate your body to the left, extending your left arm straight out to the side.
    4. Push back up to the starting position, while rotating your body to the center.
    5. Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
    6. Continue alternating sides with each repetition.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One-arm Kettlebell Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Push And Pull BodyweightPlay demonstration

    10. Push And Pull Bodyweight

    51% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the One-arm Kettlebell Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

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.

What is the best bodyweight alternative to One-arm Kettlebell Floor Press?

A progressive single-arm push-up or archer push-up is the best bodyweight alternative because it preserves unilateral loading and horizontal adduction mechanics. Cue a tight core, protracted scapula on the working side, and a slow 2-3 second descent to maintain pectoral tension and shoulder control.

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