Alternating Floor Press

A beginner strength exercise for the chest, done with a kettlebell.

Alternating Floor Press: finishing position

Main muscles: Chest
Also works: Abs, Shoulders and Triceps
Equipment: Kettlebell
Level: Beginner
Type: Compound
Movement: Push

How to do the Alternating Floor Press

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Alternating Floor Press

Questions

What muscles does the Alternating Floor Press work?

Mainly the chest, with the abs, shoulders and triceps helping.

Is the Alternating Floor Press good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Alternating Floor Press?

Good alternatives that train the chest: Extended Range One-Arm Kettlebell Floor Press, Leg-Over Floor Press, One-Arm Kettlebell Floor Press or Plyo Kettlebell Pushups.

How many sets and reps of the Alternating Floor Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).