Chest exercise · kettlebell
Kettlebell Alternating Press on Floor
The kettlebell alternating press on floor is a kettlebell exercise that targets the chest (pectorals), with the shoulders and triceps assisting.
- Target muscle
- Pectorals
- Also works
- Shoulders, triceps
- Equipment
- Kettlebell
- Body part
- Chest
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The shoulders and triceps work as secondary muscles. See all chest exercises or every kettlebell exercise.
