Alternating Floor Press
The Alternating Floor Press is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The abdominals and shoulders and triceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Alternating Floor Press work?
The Alternating Floor Press primarily works the Chest. Secondary muscles include the Abdominals, Shoulders, Triceps, which assist during the movement.
Is the Alternating Floor Press good for beginners?
Yes, the Alternating Floor Press is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Alternating Floor Press?
You need kettlebells to perform the Alternating Floor Press. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.