The kettlebell alternating press on floor is a chest exercise performed while lying on the floor, pressing kettlebells alternately with each arm. This movement targets the pectorals and also works the shoulders and tricep.
Also Works
ShouldersTriceps
How to Perform
1
Start by lying on your back on the floor with your knees bent and feet flat on the ground.
2
Hold a kettlebell in each hand, with your palms facing towards your feet and your arms extended straight up towards the ceiling.
3
Lower one kettlebell down towards your shoulder while keeping the other kettlebell extended straight up.
4
Press the lowered kettlebell back up to the starting position while simultaneously lowering the other kettlebell down towards your shoulder.
5
Continue alternating the press motion with each kettlebell for the desired number of repetitions.
Pro Tips
•Press your lower back firmly into the floor to create a stable base and prevent arching during the press.
•Bend your legs and plant your feet flat to engage the glutes and stabilize your body while pressing.
•Lower the kettlebell until your elbow touches the floor, then press back up. The floor limits your range of motion and protects the shoulders.
Common Mistakes
•Bouncing the elbows off the floor to generate momentum instead of pressing from a dead stop.
•Not keeping the non-pressing arm locked out overhead, which destabilizes the whole movement.
•Flaring the elbows too wide, which stresses the shoulder joint. Keep them at about 45 degrees.
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