How to Do Alternating Floor Press
Step-by-step instructions, muscles worked and workouts that use the alternating floor press.
| Main muscles | Chest |
| Also works | Abs, Shoulders, Triceps |
| Equipment | Kettlebells |
| Level | Beginner |
| Type | Strength |
How to do it
- Lie on the floor with two kettlebells next to your shoulders.
- Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
- Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
- Raise the kettlebell and repeat on the opposite side.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Kettlebell Chest Workout for Beginners5 exercises · about 31 min · KettlebellKettlebell Full Body Workout for Beginners5 exercises · about 31 min · KettlebellKettlebell Upper Body Workout for Beginners5 exercises · about 31 min · Kettlebell
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Gear for this exercise
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