Alternating Floor Press

How to do the Alternating Floor Press

1. Lie on the floor with two kettlebells next to your shoulders.
2. Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
3. 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.
4. Raise the kettlebell and repeat on the opposite side.

Muscles worked

Role	Muscles
Primary	chest
Secondary	abs, shoulders, triceps
Equipment	kettlebell
Difficulty	beginner
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight Isometric Wipers Bodyweight Push Up to Side Plank Bodyweight Clock Push-Up Bodyweight

Harder than the Alternating Floor Press

Plyo Kettlebell Pushups expert · Kettlebell Flat Bench Cable Flyes intermediate · Cable Machine Incline Cable Flye intermediate · Cable Machine

Superset the Alternating Floor Press with

Opposing middle back and traps work — alternate sets without extra rest.

Alternating Renegade Row middle back Kettlebell Sumo High Pull traps One-Arm Kettlebell Row middle back Two-Arm Kettlebell Row middle back

Common questions

What muscles does the Alternating Floor Press work?

The Alternating Floor Press primarily works the chest, with the abs, shoulders, and triceps as secondary movers. Incline Push-Up Medium, Incline Push-Up Reverse Grip, and Incline Push-Up Wide train the same muscle, across 11 equipment types.

What equipment do you need for the Alternating Floor Press?

Kettlebells. Without kettlebells, Incline Push-Up Medium, Incline Push-Up Reverse Grip, and Incline Push-Up Wide train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the Alternating Floor Press suitable for beginners?

Yes, the Alternating Floor Press is rated beginner. Plyo Kettlebell Pushups, Flat Bench Cable Flyes, and Incline Cable Flye are the progressions from here.

Where should the Alternating Floor Press go in a workout?

Early — the Alternating Floor Press is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Alternating Renegade Row and Kettlebell Sumo High Pull later.

Similar exercises

Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight Isometric Wipers Bodyweight Push Up to Side Plank Bodyweight Barbell Bench Press - Medium Grip Barbell