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One Arm Kettlebell Floor Press
 
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  One Arm Kettlebell Floor Press Instructions
 
Purpose: This exercise is used to replicate a barbell floor press but will work the stabilizer muscles of the chest harder than a barbell. It is safer to perform this exercise without a spotter than barbell floor press.
 
Execution: Lie flat on the floor with your legs extended in front of you and a kettlebell in one of your arms. Your upper arm should be supported by the floor, and the kettlebell should be away from your chest. Start with your palm facing inward. Press the kettlebell straight up towards the ceiling until your arm is fully extended; rotate your wrist as you this so that your palm is facing your feet at the top position. Pause slightly at the top position and then slowly lower the kettlebell back to the starting position. Repeat this movement until you have completed your set with this arm and then switch arms and repeat the same amount of reps.
 
Insider Tip: Keep your opposite arm flat on the floor and keep your lower back pressed against the floor.
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