Alternating Floor Press

A beginner strength exercise for the chest, abs, shoulders and triceps, done with a kettlebell.

Movement guide

Alternating Floor Press

Demand · source-assignedEasy (unreviewed)

Equipment requiredA kettlebell

Muscle focusChest · Abs · Shoulders · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Alternating Floor Press demonstrated on the 3D figure

3D demoAlternating Floor PressBeginner · A kettlebell

Beginner grade (source-assigned).

Harder option

Leg-Over Floor Press demonstrated on the 3D figure

3D demoLeg-Over Floor PressIntermediate · A kettlebell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Chest. Also: Abs, Shoulders, Triceps.

Equipment

A kettlebell

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Extended Range One-Arm Kettlebell Floor Press demonstrated on the 3D figure

3D demoExtended Range One-Arm Kettlebell Floor PressBeginner · A kettlebell

Barbell floor press demonstrated on the 3D figure

3D demoBarbell floor pressIntermediate · A barbell

One-Arm Kettlebell Floor Press demonstrated on the 3D figure

3D demoOne-Arm Kettlebell Floor PressIntermediate · A kettlebell

Barbell bench press demonstrated on the 3D figure

3D demoBarbell bench pressIntermediate · A barbell + A bench or box

Bench press with bands demonstrated on the 3D figure

3D demoBench press with bandsAdvanced · A barbell + A band + A bench or box

Chest press machine demonstrated on the 3D figure

3D demoChest press machineBeginner · Strength machine

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Questions people ask

What muscles does the Alternating Floor Press work?

Mainly the chest, with help from the abs, shoulders and triceps.

What equipment do I need for the Alternating Floor Press?

A kettlebell.

Is the Alternating Floor Press good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Leg-Over Floor Press.

How do I make the Alternating Floor Press harder?

Progress to the Leg-Over Floor Press, or add load, range or slower lowering once your form is solid.