Chest / Beginner / Compound (multi-joint)

Alternating Floor Press

A kettlebell exercise for the chest, with the abs, front delts and triceps assisting.

At a glance

Primary

Chest

Secondary

Abs, Front delts, Triceps, Serratus anterior

Equipment

Kettlebell

Movement pattern

Horizontal push

Level

Beginner

Type

Chest, Compound (multi-joint), One side at a time

How to do it

1. Lie on the floor with two kettlebells next to your shoulders.
2. Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
3. 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.
4. Raise the kettlebell and repeat on the opposite side.

Common mistakes

• ✗ Slamming the elbows into the floor.

  Why it hurts: The impact bruises the elbows and jolts the shoulders.

  ✓ Instead: Lower the upper arms gently to the floor, pause, then press.

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