Alternating Kettlebell Floor Press
Alternating Kettlebell Floor Press: Strengthen your chest & core with this twist on a classic! Improve stability and build serious pressing power.
The Alternating Kettlebell Floor Press is a compound exercise that mainly works the chest and shoulders, with help from the triceps. You'll need: kettlebells.
Required Equipment
Alternating Kettlebell Floor Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Triceps (triceps brachii)
Alternating Kettlebell Floor Press Variations and Alternatives
How to do the Alternating Kettlebell Floor Press
Start by lying flat on your back on the floor with a kettlebell in each hand. Your legs should be extended out straight.
Press one kettlebell up towards the ceiling while keeping the other kettlebell stationary at shoulder level. Avoid locking the elbow at the top of the movement to maintain tension on the shoulder muscles.
Lower the kettlebell back to your shoulder in a controlled manner.
Alternate and press the opposite kettlebell towards the ceiling, again being cautious not to lock the elbow.
Continue to alternate the presses for the desired number of repetitions, making sure to keep your core tight throughout the exercise to support your lower back.
Breathe out during the press phase and breathe in as you lower the weight to maintain proper breathing technique.
Safety Tips: Choose a kettlebell weight that allows you to control the movement throughout the entire range of motion. Ensure that the unpressed kettlebell is held securely at shoulder height and does not drift, to prevent injury. Keep your wrists straight and avoid overextending or locking elbows at the top of the press. Engage your core throughout the exercise to prevent any arching in the lower back. If you feel any pain or discomfort during the exercise, stop immediately and consult with a fitness professional for advice.
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Alternating Kettlebell Floor Press FAQs
What muscles does the Alternating Kettlebell Floor Press work?
The Alternating Kettlebell Floor Press mainly works the chest and shoulders, with help from the triceps. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Alternating Kettlebell Floor Press?
Kettlebells.
Is the Alternating Kettlebell Floor 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 Floor Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Kettlebell Floor Press variations and alternatives?
Similar exercises include the Alternating Dumbbell Floor Press, Dumbbell Floor Reverse Press, Alternating Kettlebell Press and Kettlebell Floor Fly.
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