workout plans page! Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. alternating floor press is a free weights | | This variation is similar to a Chest Fly, but you keep your elbows close to your body, rather than spread out. A chest press is a strength training exercises that works the chest, arms, and shoulders. That is one repetition. With your feet flat on the ground, press the dumbbell straight up in a slow and controlled motion, avoiding the tendency to lean to the opposite side. alternating floor press is a free weights With your feet flat on the ground, press the dumbbells straight up in a slow and controlled motion. Benefits. Watch Queue Queue. Hold two dumbbells with palms facing forward and your thumbs wrapped around the handle. 6 years ago | 58 views. Bringing the kettlebells toward your chest, grip each kettlbell with your palms facing toward your body. Report. This targets more of the lower chest muscles and allows you to lift … It’s a compound exercise, meaning you’re still going to be able to target the same muscle groups as the bench press. This variation changes the angle of the motion, targeting more of the upper chest muscles, forcing them to adapt and get stronger. Neutral-Grip One-Arm Dumbbell Bench Press, Fitness Business Management Software Benefits, Increasing Retention and Creating a Gym Culture, How to Start a Personal Training Business, The 35 Best Websites for Personal Trainers, How to Speak to Personal Training Clients. The alternate dumbbell floor press is a variation of the dumbbell floor press. Dumbbells can be used in place of kettlebells. Bhertch. Topics: Athletes are often required to throw, shoot or hit a ball with one arm. The only alternating floor press equipment that you really need is the following: exercise Our passion is to empower fitness businesses to think big when it comes to growing their business. This variation mimics those motions. that primarily targets the chest This targets more of the lower chest muscles and allows you to lift more than you do with a regular Chest Press. BENCH While keeping your right arm fully extended, lower your left arm in a slow and controlled motion. Learning proper alternating floor press form is easy with the step by step Please consult a physician before beginning any diet plan, supplement regimen, or workout plan. This video is unavailable. Lean back and bring the dumbbells down to chest level. Early Sampling: Which is Better? To build a stronger chest, incorporate these 7 chest press variations into your workout routine. and then be sure and browse through the alternating floor press workouts on our The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. By decreasing the range of motion, this variation focuses more on the triceps. The kettlebell alternating floor press limits the range of motion you would achieve with a dumbbell or kettlebell bench press, but still targets the chest, triceps, and anterior delts. Sit down on the bench with a dumbbell in one hand resting on your thigh. Alternating Floor Press Chest Exercise for Male. Rather than performing the same old Chest Press with Dumbbells day in and day out, switch it up with different Chest Press variations and reap the benefits. This variation builds endurance and promotes stability in the chest, triceps and shoulder muscles—which is especially helpful in long games when your muscles start to fatigue from repetitive motion such as blocking in football, passing and shooting in basketball, and throwing in baseball. You should be able to lift more than you can with a regular Chest Press… By decreasing the range of motion, this variation focuses more on the triceps. Sit down on the bench with a dumbbell in each hand resting on your thighs. On an inhale, lower the dumbbells slightly wider than your mid-chest… RELATED: 3 Dumbbell Chest Exercises to Impress the Rest. and to a lesser degree also targets the shoulders and triceps It also simulates the wrist movement athletes use during throwing or passing. better tolerated than the traditional bench press because you're able to use a neutral grip Adjust a flat bench to about 45 degrees or use a incline bench press station. There are however many different alternating floor press variations You should be able to lift more than you can with a regular Chest Press. How to Do a Plank Without Wasting Your Time, 12 Effective Arm Exercises Without Weights, Why Sled Training Makes Sense For Everyone, 9 Best Kettlebell Exercises for a Powerful Lower Body, The Plank Workout That Helps You Get Faster, Hockey Training to Improve Your Game In-Season, 3 Dumbbell Chest Exercises to Impress the Rest, Get Faster for Any Sport With This 12-Week Speed Workout. PRESS Lean back and bring the dumbbell up to chest level. With your feet flat on the ground, press the dumbbells straight up in a slow and controlled motion, avoiding the tendency to let your elbows flair out. Sit down on the floor with a dumbbell in each hand resting on your thighs. It will also indirectly target the muscles of the chest, shoulders, and the core to a lesser extent. THROW that primarily targets the chest Watch Queue Queue that you can try out that may require different types of alternating floor press equipment or may even Lean back and bring the dumbbells up to chest level, holding them with a neutral grip. Hold a dumbbell in each hand and place your back flat against the bench. Instead of alternating kettlebells, you can repeat up to 15 repetitions first with one arm and then the other. The movement is a little harder than a regular Chest Press, so you probably won't be able to lift quite as much weight. Follow. FLAT BENCH. Decline Dumbbell Chest Press. | RELATED: 10 Bench Press Variations for a Bigger and Stronger Chest. Adjust a flat bench to a 45-degree angle or use a decline bench press station. | The floor press is an excellent bench press alternative if you don’t have access to a flat bench, but still want a barbell variation. | and the instructional alternating floor press technique video on this page. 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