One-Arm Kettlebell Floor Press

What it is

This is an effective upper-body pressing exercise performed with a single kettlebell while lying on the floor. It primarily strengthens your chest muscles and also engages your triceps. You develop unilateral strength and stability by pressing one kettlebell at a time. This compound movement builds pushing power and control.

Technique tips

• Start with your palm facing inward.
• Keep your upper arm stable on the floor at the start.
• Press the kettlebell straight up, rotating your wrist as you extend.
• Control the kettlebell as you lower it back to the floor.
• Engage your core to keep your body stable.
• Exhale as you push the kettlebell upward.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.