Alternating Floor Press

Type of exercise:Strength
Measurements:Reps, Weight
Primary Muscle:Chest
Secondary Muscle:Abdominals, Shoulders, Triceps,


  1. Lie down flat on the floor, a kettlebell in each hand.

  2. Raise the kettlebells straight up, arms extended, palms facing forward. They should be positioned right above your chest. This is your start position.

  3. Lower one arm until your elbow is close to the ground, and turn the kettlebell so that your palm is facing your body.

  4. Return to the start position. Do the same with the other arm. This counts as one repetition.

  5. Repeat for as many reps as required.


This exercise can also be done with dumbbells instead of kettlebells.


  • Keep your movement slow and controlled, and your wrist flexed and straight.