GymPlan AIAlternating Floor Press
Alternating Floor Press is a beginner compound kettlebell exercise that mainly works your chest, with help from your abs, shoulders and triceps.
How to do the 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
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialAlternating Floor Press alternatives
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What muscles does the alternating floor press work?
It mainly works your chest; your abs, shoulders and triceps assist.
How many sets and reps of alternating floor press should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the alternating floor press good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.