Alternating Floor Press

Chest · Kettlebell

How to do it

Lie on the floor with a kettlebell beside each shoulder and bring them onto your chest one at a time, gripping the handle with your palm facing forward. Extend both arms. Lower one kettlebell until the elbow touches the floor and turn that wrist towards the arm still locked out; press it back and swap. The floor cuts the range on purpose: it protects the shoulder and makes you stop at the bottom instead of bouncing. You should feel the chest pressing and the abs stopping your torso from twisting. The classic mistake is letting the resting arm drift outwards: that arm works as hard as the one pressing.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Core, Shoulders, Triceps

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