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Alternating Floor Press

The Alternating Floor Press is a beginner kettlebell exercise that works the Chest, Abs, Shoulders, Triceps, Arms. Follow the steps below or watch the demonstration.

Target musclesChest, Abs, Shoulders, Triceps, Arms
EquipmentKettlebell
LevelBeginner

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.

Recommended sets & reps

SetRepsRest
Set 112 reps30s rest
Set 210 reps30s rest
Set 38 reps30s rest
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Instructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach — not yet individually reviewed by a certified trainer.