Alternating Floor Press

Also called kettlebell floor press, alternating kb floor press and floor press.

Works

Chest, plus abs, shoulders and triceps

Equipment

Kettlebell

Level

Beginner

Type

Compound, one side at a time

How to do it

Setup. Lie on the floor with two kettlebells next to your shoulders.

1. Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
2. Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
3. Raise the kettlebell and repeat on the opposite side.

Cues

• Upper arms 45 degrees from the body.
• Press one bell, hold the other up.
• Lower until the elbow touches the floor.
• Pause, then press.

Common mistakes

• Bouncing the elbow off the floor.
• Flaring the elbows to 90 degrees.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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