Exercise guide
Alternating Floor Press
The Alternating Floor Press is a kettlebell chest exercise performed while lying on the floor. Both kettlebells begin above the chest, then one arm lowers and presses while the other remains locked out. The chest, shoulders, and triceps drive the press while the abdominals help keep the torso steady.
Training context
Who may find the Alternating Floor Press useful?
The floor limits how far the upper arm can travel below the torso, making this a useful pressing option for lifters who prefer a shorter range than a bench press. The alternating pattern also adds a stability challenge because one kettlebell remains overhead while the other moves.
It can be used as a main press in a kettlebell workout or as accessory chest and triceps work. Choose kettlebells you can move into position safely before the set begins.
Technique overview
Keep the locked-out side steady
Lie on the floor with both kettlebells pressed above your chest. Lower one kettlebell until the upper arm gently meets the floor while keeping the opposite arm extended. Press back up, regain a stable position, and repeat on the other side. Keep the wrists stacked, ribs controlled, and locked-out kettlebell directly above the shoulder.
Treat this as an overview and use a range, pace, and setup you can control.