Alternating Floor Press
How to do the Alternating Floor Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Abs, Shoulders, Triceps
Kettlebells
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.
Log it, see it on your body.
Every Alternating Floor Press set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Alternating Floor Press fits
The Alternating Floor Press shows up in training built around a specific goal. See how it fits:
More chest exercises
Alternating Floor Press: common questions
What muscles does the Alternating Floor Press work?
The Alternating Floor Press primarily works the Chest. It also recruits the Abs, Shoulders and Triceps as supporting muscles.
Is the Alternating Floor Press suitable for beginners?
Yes. The Alternating Floor Press is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Alternating Floor Press?
To do the Alternating Floor Press you'll need one or more kettlebells.
Is the Alternating Floor Press a compound or isolation exercise?
The Alternating Floor Press is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Alternating Floor Press with correct form?
Lie on the floor with two kettlebells next to your shoulders. Follow the full step-by-step above for the complete movement.
Log your Alternating Floor Press sets, free.
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