Alternating Floor Press
Alternating Floor Press is a resistance exercise – compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise – compound chest press
Exercise technique
- Position
Bring two kettlebells beside your chest and lie on the floor with knees bent.
- Grip
Wrap your hands around the handles and balance the bells over your forearms.
- Top start
Raise both loads over your chest and brace your abdomen.
- Single-arm descent
Lower one kettlebell until your elbow approaches the floor gently, keeping the other arm raised.
- Press
Exhale and press the lowered arm back over your chest.
- Switch
Once the first load is balanced, lower and press with the other arm.
- Sequence
Alternate sides with your torso still on the floor and the upper arm’s elbow extended.
Key technique points
- Balance the waiting arm overhead.
- Lower the elbow gently to the floor.
- Do not roll your torso side to side.
- Keep both grips closed.
- Establish brief control when switching.
- Do not let your wrist fall backward.
Common mistakes
Bending the waiting elbow
Do not lower the upper load as the other arm descends; maintain its support line with triceps and shoulder control.
Hitting the floor
Do not slam the lower arm down for rebound; use floor contact as a controlled range limit.
Rotating the torso
Do not lift the nonworking shoulder from the floor during single-arm work; keep both shoulder blades down.
Tipping the kettlebell
Do not let the bell fall uncontrollably behind your wrist; balance handle and forearm alignment under load.
Switching early
Do not lower one weight before the other reaches its place; balance over the shoulder before changing.
Bridging from the hips
Do not lift your hips to raise the weight; preserve the floor press’s shoulder range.
Frequently asked questions
Alternating Floor Press: why is “Bending the waiting elbow” a mistake?
Do not lower the upper load as the other arm descends; maintain its support line with triceps and shoulder control.
Alternating Floor Press: why is “Hitting the floor” a mistake?
Do not slam the lower arm down for rebound; use floor contact as a controlled range limit.
Alternating Floor Press: why is “Rotating the torso” a mistake?
Do not lift the nonworking shoulder from the floor during single-arm work; keep both shoulder blades down.
Alternating Floor Press: why is “Tipping the kettlebell” a mistake?
Do not let the bell fall uncontrollably behind your wrist; balance handle and forearm alignment under load.
Alternating Floor Press: why is “Switching early” a mistake?
Do not lower one weight before the other reaches its place; balance over the shoulder before changing.
Alternating Floor Press: why is “Bridging from the hips” a mistake?
Do not lift your hips to raise the weight; preserve the floor press’s shoulder range.
What should I focus on when doing Alternating Floor Press?
Balance the waiting arm overhead. Lower the elbow gently to the floor. Do not roll your torso side to side. Keep both grips closed. Establish brief control when switching. Do not let your wrist fall backward.
Related exercises
Add this exercise to your program with your coach
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