Alternating Floor Press
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General info
How to perform exercise
- 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.
- Extend 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.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Chest, and auxiliary muscles: Shoulders, Abs
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Alternating Floor Press » are among the best rated by athletes.
Maintenance
Exercise substitutions
You can try replacing the exercise «Alternating Floor Press » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Alternating Floor Press
Author: AtletIQ: on
Alternating Floor Press — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Alternating Floor Press »
