In addition to the alternating kettlebell chest press, there’s a lot more kettlebell exercises on my Kettlebell Moves page!
Alternating Kettlebell Chest Press
Similar to the unilateral kettlebell chest press and the double kettlebell chest press, the alternating kettlebell chest press is a great way to work the chest by using kettlebells.
- Begin by sitting down on the floor or a mat and grab the handles of two kettlebells with your wrists facing up.
- As you lower to your backside, plant your elbows on the floor and use your forearms as fulcrum levers to lift the kettlebells off the floor.
- Now, laying on your back, you can turn your wrists to the angle that is most comfortable. One of the benefits of doing chest presses with kettlebells or dumbbells is that your wrists aren’t locked into position by a bar.
- Bend your knees and plant the soles of your feet solidly on the floor.
- Press both kettlebells up by straightening your arms.
- Lower the backside (triceps side) of one of your arms until it touches the floor. At this point, the elbow should be 45 to 90 degrees away from your torso.
- Press the arm that you lowered back up while simultaneously lowering the other arm to the floor.
- When you are finished with the exercise, lower both arms down at the same time.
Don’t be afraid to work the chest hard using a weight that maxes you out under ten repetitions. If you don’t have heavy enough kettlebells to max you out at that rep count, then go for maximum reps.
When you keep the non-moving arm pressed up, you continue to work that side of the body in an isometric fashion.
Work to keep the wrists in a straight alignment with the rest of the forearm.