Alternating Floor Press

What it is

This compound pushing movement builds strength in your chest, shoulders, and triceps. Using kettlebells, you perform a pressing action while lying on the floor, allowing for a safe range of motion. It also actively engages your core stabilizers, especially the abdominals, throughout the exercise.

Technique tips

• Keep your elbows close to your body as you lower the kettlebell.
• Maintain a stable core throughout the alternating presses.
• Exhale as you press the kettlebell back to the starting position.
• Control the lowering phase; do not let the kettlebell drop fast.
• Ensure your wrist rotates towards the locked-out arm at the bottom.
• Focus on squeezing your chest at the top of each press.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.