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.
How to program the Alternating Floor Press
Sets and reps
As a compound movement, the Alternating Floor Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Alternating Floor Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Alternating Floor Press work?
The Alternating Floor Press primarily targets the Chest. It also recruits the Abdominals, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Alternating Floor Press?
You need Kettlebells. Difficulty level: Beginner.
How many sets and reps of the Alternating Floor Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
