How to do the Kettlebell Alternating Press
Kettlebell Alternating Press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Triceps and Core.
Kettlebell Alternating Press demonstration · © GymiaFit
Kettlebell Alternating Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Core
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Kettlebell Alternating Press step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- 2Press one kettlebell overhead, fully extending your arm.
- 3Lower the kettlebell back to shoulder height.
- 4Repeat with the other arm.
- 5Continue alternating arms for the desired number of repetitions.
Kettlebell Alternating Press — questions
What muscles does the Kettlebell Alternating Press work?
The Kettlebell Alternating Press primarily targets the Delts. It also recruits the Triceps, Core as secondary movers.
What equipment do I need for the Kettlebell Alternating Press?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Alternating Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Alternating Press?
Kettlebell Arnold Press, Kettlebell Double Jerk, Kettlebell Double Push Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Alternating Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.