Alternating Floor Press

A chest and triceps pressing exercise performed lying on the floor with kettlebells, pressing one arm at a time. The floor stops you at full range of motion.

Instructions

1. Lie flat on the floor with your knees bent and feet flat on the floor.
2. Position two kettlebells next to your shoulders with the handles in your grip and palms facing forward.
3. Press both kettlebells away from your chest until your arms are extended and the kettlebells are held above your chest at the top position.
4. Lower the right kettlebell back toward your chest, keeping the left arm locked out and stationary.
5. Drive the right kettlebell back up to the top position.
6. Lower the left kettlebell to your chest while the right arm remains locked.
7. Press the left kettlebell back up.
8. Continue alternating sides in a controlled manner for all repetitions.

Tips

• Keep your lower back in contact with the floor; avoid excessive arching.
• The floor acts as a safety stop, so do not worry about your elbows dropping below shoulder level.
• Maintain tension in the non-working arm to engage your core.
• Press in a straight vertical line.
• Breathe in as you lower, breathe out as you press.