Alternating Floor Press
A beginner compound strength exercise that works the chest, using a kettlebell.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Alternating Floor Press
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Extended Range One-Arm Kettlebell Floor Press
A beginner compound strength exercise that works the chest, using a kettlebell.
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2
Barbell Incline Bench Press - Medium Grip
A beginner compound strength exercise that works the chest, using a barbell.
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3
Bench Press - With Bands
A beginner compound strength exercise that works the chest, using a resistance band.
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4
Cable Chest Press
A beginner compound strength exercise that works the chest, using a cable machine.
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5
Decline Barbell Bench Press
A beginner compound strength exercise that works the chest, using a barbell.
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6
Decline Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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7
Decline Smith Press
A beginner compound strength exercise that works the chest, using a machine.
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8
Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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9
Dumbbell Bench Press with Neutral Grip
A beginner compound strength exercise that works the chest, using dumbbells.
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10
Hammer Grip Incline DB Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
Frequently Asked Questions
What muscles do alternating floor press work?
Alternating Floor Press primarily works the chest. The abs, shoulders and triceps assist as secondary muscles.
What equipment do I need for alternating floor press?
Alternating Floor Press uses kettlebell.
Alternating Floor Press: is it suitable for beginners?
Yes. Alternating Floor Press is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of alternating floor press?
Extended Range One-Arm Kettlebell Floor Press, Barbell Incline Bench Press - Medium Grip, Bench Press - With Bands train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my alternating floor press reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; alternating floor press can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Alternating Floor Press with AI
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