Alternating Kettlebell Press vs Reverse Flyes

Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.

Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .

Lower the pressed kettlebell to the starting position and immediately press with your other arm.

To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).

Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.

Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.

The arms should be elevated until they are parallel to the floor.

Feel the contraction and slowly lower the weights back down to the starting position while inhaling.

Repeat for the recommended amount of repetitions.