Alternating Kettlebell Press
Build strength & coordination! Alternate presses challenge your stability and power.
The Alternating Kettlebell Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders and back. You'll need: kettlebells.
Required Equipment
Alternating Kettlebell Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)
Alternating Kettlebell Press Variations and Alternatives
How to do the Alternating Kettlebell Press
Stand with your feet shoulder-width apart while holding a kettlebell in each hand at shoulder level. Ensure your palms are facing each other and the kettlebells are resting on the outside of your wrists.
Engage your core and maintain a straight back throughout the movement.
Begin by pressing one kettlebell overhead, fully extending your arm while keeping the other kettlebell at shoulder level.
Lower the raised kettlebell back to the starting position in a controlled manner.
Once the first kettlebell is back at shoulder level, press the other kettlebell overhead, fully extending your arm.
Continue to alternate arms for the desired number of repetitions.
Keep a steady pace and controlled movement, focusing on using your shoulder muscles to lift the kettlebells.
After completing all repetitions, carefully place the kettlebells on the ground to finish the exercise.
Remember to breathe out as you press the kettlebell upward and inhale as you lower it back down. It's important to choose a weight that allows you to perform the exercise with proper form and control.
Alternating Kettlebell Press FAQs
What muscles does the Alternating Kettlebell Press work?
The Alternating Kettlebell Press mainly works the chest and triceps, with help from the shoulders and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Alternating Kettlebell Press?
Kettlebells.
Is the Alternating Kettlebell Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Kettlebell Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Kettlebell Press variations and alternatives?
Similar exercises include the Alternating Dumbbell Single-Arm Press, Alternating Dumbbell Overhead Press, Kettlebell Burpee and Alternating Kettlebell Floor Press.
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