Start
End
ChestBeginnerKettlebell
Alternating Floor Press
برس أرضي بالتبادل
Target Muscles
ChestAbsShouldersTriceps
Blue = primary · Gray = secondary
Want a personalized workout plan based on your level and goals?
Get a personalized plan ›How to perform
- 1
Lie on the floor with two kettlebells next to your shoulders.
- 2
Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
- 3
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.
- 4
Raise the kettlebell and repeat on the opposite side.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
