The Lying Floor Press is generally more challenging with kettlebells when compared with their dumbbell brothers. With the Kettlebell Lying Floor Press there is a constant pulling of the weight from the centreline of the body, which is great for the core and stabilizing muscles. Horizontal presses or chest presses are a familiar movement usually performed with dumbbells and barbells on benches.
The Lying Floor Press is an excellent upper-body exercise to build strength, muscular endurance and power; perfect for muscle isolation whilst tying in the core and working the chest and arms.
1. Lie on the floor. Hold the kettlebell with both hands round the ball and the handle resting near your collarbone, your elbows should be tucked into your side. Your shoulders should be positioned back and down with your abdominals tense. The legs can be flat out or bent at the knee. (See Fig. 1)
2. Press the kettlebell upwards in a straight line above the chest extending the arms, and generating the power through the chest, shoulders and arms. (See Fig. 2)
3. On the descent keep the elbows into the side and decelerate the kettlebell as it returns to the chest. Repeat the movement from point 2.
Throughout the whole press the body should be tense, with your abdominals drawn in and shoulders positioned back and down.