Alternating Floor Press

A unilateral pressing movement performed on the floor that eliminates excessive shoulder extension while building chest strength. Challenges core stability and identifies strength imbalances.

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Category: strength
Level: beginner
Force: push
Mechanic: compound
Equipment: kettlebell

Instructions

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.

Tips

Keep the non-pressing arm locked out for stability
Allow your upper back to touch the floor at bottom
Press straight up, not angled toward midline
Rotate wrist toward the locked-out kettlebell at bottom

Common mistakes

Pressing at an angle rather than straight up
Not maintaining tension in the non-working arm
Bouncing the kettlebell off the chest

Safety

The floor provides natural range of motion limitation, making this safer than full-range pressing movements. Ensure proper kettlebell grip to prevent wrist injury.

Variations

Single Arm Dumbbell Chest Press
Machine Chest Press
Dumbbell Tricep Extension Overhead
One-Arm Dumbbell Row
Kettlebell Thruster