Kettlebell Alternating Press On Floor

Also known as: alternating kettlebell press on floor

Intermediate

Pectorals

Kettlebell

Skip the guesswork: Kettlebell Alternating Press On Floor leans on an offset kettlebell centre of mass for pressing power across the chest.

How to do Kettlebell Alternating Press On Floor

Start by lying on your back on the floor with your knees bent and feet flat on the ground.
Hold a kettlebell in each hand, with your palms facing towards your feet and your arms extended straight up towards the ceiling.
Lower one kettlebell down towards your shoulder while keeping the other kettlebell extended straight up.
Press the lowered kettlebell back up to the starting position while simultaneously lowering the other kettlebell down towards your shoulder.
Continue alternating the press motion with each kettlebell for the desired number of repetitions.

Add to an AI Workout Plan All Chest Exercises All Kettlebell Exercises

Kettlebell Alternating Press On Floor Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. The next bell up is a big jump, so build reps first.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Own the rack position before adding size.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Keep the set crisp and stop when speed drops.

Common Kettlebell Alternating Press On Floor Mistakes

Letting the bell bang the forearm on the way in

Guide the handle around the hand rather than flipping it over.

Letting the shoulders roll forward at the bottom

Set the shoulder blades back and down before rep one and hold it there.

Easier and Harder Than Kettlebell Alternating Press On Floor

Easier progression

Dumbbell Flyes

Harder progression

Cable One Arm Fly On Exercise Ball

Swap Kettlebell Alternating Press On Floor For

Smith Machine Reverse Decline Close Grip Bench Press

Barbell Decline Bench Press

Chest Tap Push-up (male)

Kettlebell Alternating Press On Floor — Frequently Asked Questions

How do you do the Kettlebell Alternating Press On Floor?

Start by lying on your back on the floor with your knees bent and feet flat on the ground. Hold a kettlebell in each hand, with your palms facing towards your feet and your arms extended straight up towards the ceiling. Lower one kettlebell down towards your shoulder while keeping the other kettlebell extended straight up. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Kettlebell Alternating Press On Floor work?

The Kettlebell Alternating Press On Floor primarily targets the pectorals. It is classified as a chest exercise and is performed with a kettlebell.

How many sets and reps of the Kettlebell Alternating Press On Floor should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Own the rack position before adding size. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Kettlebell Alternating Press On Floor good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Kettlebell Alternating Press On Floor?

Try the Smith Machine Reverse Decline Close Grip Bench Press, Barbell Decline Bench Press or the Chest Tap Push-up (male). Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Kettlebell Alternating Press On Floor the same as the alternating kettlebell press on floor?

Yes. The Kettlebell Alternating Press On Floor is also commonly called the alternating kettlebell press on floor. Different gyms and training programs label it differently, but "alternating kettlebell press on floor" refer to this same movement.