LiftSetsLiftSets / Exercises / Alternating Floor Press
Alternating Floor Press
Works the chest. Helped by the abdominals, shoulders and triceps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
chestabdominalsshoulderstriceps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Kettlebells |
|---|---|
| Level | Beginner |
What to think about
- Upper arm touches the floor, no bounce.
- Wrist stacked over the elbow.
- Press straight up.
How to do it
- 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.
- Raise the kettlebell and repeat on the opposite side.
Other exercises for the chest
- Barbell Bench Press - Medium Grip
- Barbell Incline Bench Press - Medium Grip
- Bent-Arm Dumbbell Pullover
- Butterfly
- Cable Crossover
- Decline Barbell Bench Press
- Decline Dumbbell Bench Press
- Decline Dumbbell Flyes
Track it in LiftSets
Log Alternating Floor Press with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store