Alternating Floor Press
Trains the Triceps.
- Equipment
- Kettlebells
- Mechanic
- Compound
- Force
- Push
- Level
- Beginner
How to do it
- Lie on your back on the floor with a kettlebell in each hand in the rack position, bells resting on the outside of the forearms.
- Bend your knees and plant your feet flat, and pull both shoulder blades down and back.
- Press both bells up until the arms are locked over the chest.
- Lower one bell until the back of that upper arm touches the floor, keeping the other arm locked overhead.
- Press it back up, then lower the other arm the same way.
- Keep alternating, one arm always straight while the other moves.
Common mistakes
- Letting the locked arm drift. The straight arm is doing a hold, not resting; if the bell wanders sideways or the elbow softens, the hold has been dropped.
- Twisting the torso as one side lowers. The alternating load pulls the trunk one way then the other; keep the ribs down and both shoulders on the floor.
- Flaring the elbows wide. Both elbows travel out at about forty-five degrees and touch down beside the ribs.
- Rushing the change-over. Each press finishes fully locked before the other arm begins to lower.