Kettlebell Alternating Press on Floor Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Kettlebell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoids, Triceps, Deltoid Anterior, Triceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Kettlebell Floor Press
Visualised Target Muscle Groups
Front
Back
How to: Kettlebell Alternating Press on Floor
- Lie on your back on the floor with your knees bent and feet flat.
- Hold a kettlebell in one hand with your elbow bent and the kettlebell above your shoulder.
- Push the kettlebell upward, extending your arm fully.
- Lower the kettlebell back to the starting position while maintaining control.
- Switch hands after a set number of repetitions or time.
Common Mistakes
- Arching the back excessively during the press.
- Flaring elbows out too much, which can strain the shoulders.
- Not controlling the weight on the way down.
Modifications
- Perform the press seated to reduce strain on the lower back.
- Use lighter kettlebells if you experience difficulty maintaining form.
Tips
- Keep your core engaged while pressing to maintain stability.
- Ensure your wrists are neutral and not bent during the movement.
- Start with lighter kettlebells to perfect your form before progressing to heavier weights.
Kettlebell Alternating Press on Floor Alternatives
Tags
chest
strength
kettlebell
press
upper body
exercise
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
