Kettlebell Alternating Press On Floor
Description
The kettlebell alternating press on floor performs alternating presses with two kettlebells while lying on the floor. The floor stops the kettlebells from descending too far, protecting the shoulders. The alternating pattern increases time under tension and adds a core anti-rotation challenge while one bell is held overhead.
Muscle Group
Equipment Required
Kettlebell Alternating Press On Floor Instructions
- Lie on your back on the floor with a kettlebell in each hand.
- Position the kettlebells at your sides with elbows on the floor.
- Hold both kettlebells with palms facing each other (neutral grip).
- Brace your core and press your back to the floor.
- Press the right kettlebell up over your chest while the left stays at your side.
- Lower the right kettlebell back to the starting position.
- Press the left kettlebell up while the right stays at the side.
- Continue alternating sides for the full set.
Kettlebell Alternating Press On Floor Form & Visual
Kettlebell Alternating Press On Floor Benefits
- Shoulder-friendly chest work
- Floor protects the shoulders
- Strong anti-rotation core challenge
- No bench required
- Useful for home training
- Time under tension on each side
Kettlebell Alternating Press On Floor Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Core
Kettlebell Alternating Press On Floor Variations & Alternatives
- Floor Press
- Kettlebell Floor Press
- Dumbbell Press
- Single Arm Press
