Alternating Floor Press
- Primary musclesChest
- EquipmentKettlebells
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
-
01Phase 1 -
02Phase 2 -
03Phase 3
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Alternating Floor Press".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsLie on the floor on your back with a kettlebell on each side of you and your knees bent.
Pick up the kettlebells so your palms face forward and the weights rest near shoulder level.
Press both bells up over your chest until your arms are straight.
Lower one kettlebell with control, turning your wrist toward the kettlebell that stays locked up above you.
Press that kettlebell back up, then lower the other side and repeat, alternating for the planned reps.
Keep the raised arm straight and still while the other side moves, which adds a core challenge to the chest work.
Stop when your upper arm touches the floor instead of letting it crash down.
Use a lighter pair at first because each arm has to stabilise a bell while the other presses.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.