Quick Answer
Alternating Floor Press is a beginner strength exercise that targets your chest. It uses a kettlebells. Lie flat on back, knees bent, feet flat on floor.
Video Tutorial
How to Perform the Alternating Floor Press
- 1
Lie flat on back, knees bent, feet flat on floor.
- 2
Hold kettlebell in each hand, arms extended above chest, palms facing forward or neutral.
- 3
Slowly lower one kettlebell (e.g., right) towards chest/floor until upper arm touches ground.
- 4
Keep other kettlebell extended.
- 5
Press right kettlebell back up to starting position.
- 6
Slowly lower left kettlebell towards chest/floor.
- 7
Press left kettlebell back up. Continue alternating.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Alternating Floor Press isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Alternating Floor Press work?
The Alternating Floor Press primarily works your chest. Secondary muscles include the abdominals, shoulders and triceps.
What equipment do I need for the Alternating Floor Press?
The Alternating Floor Press needs a kettlebells. You can perform it at home or at the gym as long as you have what's listed.
Is the Alternating Floor Press suitable for beginners?
Yes. The Alternating Floor Press is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Alternating Floor Press should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Alternating Floor Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.