Male

Kettlebell Alternating-Press on Floor

Muscles involved

When you perform the Kettlebell Alternating-Press on Floor, the ground naturally restricts your range of motion, but it also reveals technical mistakes. One frequent error when targeting your chest is letting your elbows flare out at a harsh ninety-degree angle relative to your torso. When executing this alternating motion using kettlebells, you must concentrate on keeping your forearm completely perpendicular to the floor while guiding your elbow close to your sides. Avoid rushing the downward phase; controlled eccentric movement creates the necessary muscle tension. By keeping your back stable and preventing unwanted shoulder rotation, you ensure that all the resistance remains on your chest muscles without risking strain on your shoulder joints.

How to do it

1. Lie on your back with kettlebells extended over your chest. 2. Lower one kettlebell by rotating your shoulder until your upper arm is parallel to the floor. 3. Keep your forearm perpendicular to the floor and your elbow close to your body. 4. Lift the kettlebell to the starting position and repeat with the other arm.

Equipment required

Pesas rusas

Muscles worked

Tips

- Keep the non-working arm extended for greater stability. - Lower the kettlebell controllably, rotating your shoulder slightly. - Keep your forearm perpendicular to the floor throughout the movement.