Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateCompoundKettlebell
Kettlebell Alternating Press On Floor
Pectorals · Chest
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Start by lying on your back on the floor with your knees bent and feet flat on the ground.
- 2
Hold a kettlebell in each hand, with your palms facing towards your feet and your arms extended straight up towards the ceiling.
- 3
Lower one kettlebell down towards your shoulder while keeping the other kettlebell extended straight up.
- 4
Press the lowered kettlebell back up to the starting position while simultaneously lowering the other kettlebell down towards your shoulder.
- 5
Continue alternating the press motion with each kettlebell for the desired number of repetitions.
Muscles worked
Primary
Pectorals
shoulders
Secondary
shoulderstriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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