Whether performed on the floor or a bench, this kettlebell chest press alternative offers a slightly different stimulus to your usual dumbbell version – and variety is, after all, the spice of life.

Then, aggressively press your feet into the ground, powering the kettlebell up to chest height. Continue for at least 12 reps, then swing the kettlebell between your legs before placing it safely ...

Keep the kettlebell close to your chest, and think about pulling the horns ... to the floor or as low as is comfortable for you. Press into your feet to push back up to standing.

Press off the floor with both feet to stand ... How to Do It: Stand holding the kettlebell at chest height by the horns. Don't allow the weight to rest against your chest. Squeeze your shoulder ...

Once you’re set, get started with this three-exercise chest ... the first push press. Rack your kettlebells onto your shoulders and slightly lift your elbows. Adopt a double kettlebell front ...

Keeping the kettlebell close to your arm, press it straight up so the bicep ... Begin with the kettlebell at chest level. Hold onto either side of the handle, or flip the kettlebell upside down ...

As you squeeze your glutes to stand, use the momentum to swing the dumbbell up to chest height ... to get back to the starting position, press the kettlebell over your head in a quick thrusting ...

push through your heels powerfully to extend your legs and lift the weight to chest height, keeping the kettlebellbell close ...

Switch sides and repeat. Single-arm overhead press: Grab the kettlebell so the weight is resting on the back of the forearm. Starting at the chest, press the weight above your head until your arm ...

The row and press have bonus benefits because they ... Use this momentum to bring the kettlebell up to chest height, pushing your elbows out to the side, then control it back to the starting ...