What Is & How To Do The Alternating Floor Press Exercise

Let’s take a look at how to do the alternating floor press exercise. 

Alternating floor press exercise is a form of exercise that aims to strengthen the body’s core.

It is also known as alternating kettlebell floor press and kettlebell floor press which is a perfect exercise for beginners as it is designed to build the strength of the upper body.

This is a good supplement for an effective lifting routine as it also uses secondary muscles (abdominals, triceps, and shoulders) and it does not put too much pressure on the lower back.

Exercise Guide:

Step 1: With 2 kettlebells lying next to the shoulder, gently lie on the floor.

Step 2: Hold on to the handle of the kettlebells with one kettlebell positioned on your chest while the other is held with palms facing upward.

Step 3: Make sure that you extend your arms and hold the kettlebells above the chest. Then, lower the right kettlebell while the left kettlebell is in the previous position. Do alternates moving right and left kettlebell above and on your chest.

Additional Tips

  • To have stability, it helps to keep your abs and core muscles tight.
  • Do not do any erratic movements to reduce muscle tension

What Muscles Does Alternating Floor Press Work?

Alternating floor press specifically targets the muscles in the chest. Doing this exercise can significantly improve your strength and muscles in your chest as you lift the kettlebells.

It is a compound exercise that works your core, stabilizers, and lats without putting much pressure on the lower back. There is also less stress on your shoulder joints.

What Equipment Is Needed to Do Alternating Floor Press?

Alternating floor press does not require you to use any other equipment since you only need two kettlebells and a clean mat that you can use when lie down on the floor and start doing the exercise.

Alternative Exercise Option for Alternating Floor Press

This type of exercise does not have any alternative exercise option.

Should You Do Low Reps and Heavy Weight or High Reps and Light Weight with Alternating Floor Press?

This will depend on what you want to achieve. If you want to build body mass, you can have low reps and heavy weight. Then again, you also have to consider as to whether you can manage to handle the weight.

Can Men and Women Both Do Alternating Floor Press?

Both men and women can do alternating floor press as it is an exercise designed for beginners. If you want to strengthen your chest and work on your arms, this is a good exercise that everyone can do.