A beginner strength exercise done with a kettlebells that mainly works the chest, with help from the abdominals, shoulders and triceps. Lie on the floor with two kettlebells next to your shoulders. Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
Updated
Primary
Chest
Secondary
Abdominals, Shoulders, Triceps
Equipment
Kettlebells
Level
beginner
Alternating Floor Press demonstration
Alternating Floor Press, starting positionAlternating Floor Press, finishing position
How to Perform
1Lie on the floor with two kettlebells next to your shoulders.
2Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
3Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
4Raise the kettlebell and repeat on the opposite side.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
