Skol & HatiJoin the waitlist

Alternating Floor Press

ChestKettlebellBeginnerCompound
Alternating Floor Press — start position
Start
Alternating Floor Press — finish position
Finish
Muscles worked
PrimaryChest
SecondaryAbs, Shoulders, Triceps

How to do it

  1. 01

    Lie on the floor with two kettlebells next to your shoulders.

  2. 02

    Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.

  3. 03

    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. 04

    Raise the kettlebell and repeat on the opposite side.

In the app

Alternating Floor Press appears when you own a kettlebell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a kettlebell

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With dumbbell
With machine

More chest exercises

All chest exercises ›