Alternating Kettlebell Floor Press
a.k.a. Kettlebell Floor Press, Alternating Kettlebell Floor Press
Differentiation: Mechanics
This variation of a Chest Press is unique. Here is how: your range of motion is limited. This limitation prevents you from overstraining your outer pectoral muscles. You alternate between your left and right arm with each rep. Working individual sides allows you to develop each pectoral muscle individually. This exercise is good for beginners who want to develop chest muscles
Starting Position
To get into starting position, do this...
1) Obtain two kettlebells.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Position the kettlebells on the floor, spaced wide apart.
4) Lie down between the kettlebells, so the kettlebells meet your shoulders.
5) Grasp a kettlebell in each hand - with your palms facing upward.
6) Lift both kettlebells, so they are directly above you and your arms are fully extended.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you twist the kettlebell inward as you lower the kettlebell down
3) ...until the kettlebell reaches chest level
4) Inhale while you raise the kettlebell back upward,
5) ...until your arm is fully extended.
6) Then repeat with the other kettlebell.
7) Continue reps until you have completed a full set, using alternating arms for each rep.
Proper Form
Pay special attention to following proper form by...
Be sure to maintain control of the kettelbell. Do not allow the kettlebell to tilt forward or backwards. Keep your arms perpendicular to the floor.
Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.
Keep your elbows flared outward.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Cap Kettle Bell 35lb | $46.10 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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