Alternating Floor Press

Alternating Floor Press is a beginner-level compound in the strength category that primarily works the chest. It also recruits the abs, shoulders and triceps. It is performed with kettlebell.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.