Smart Workout Diary

Kettlebell Alternating Floor Press

The kettlebell alternating floor press is a unilateral pressing exercise performed lying on the floor, pressing one kettlebell at a time while the other arm remains locked out. It primarily trains the chest, with meaningful involvement from the triceps and shoulders, while the floor limits the bottom range of motion. It supports upper-body pressing strength, stability, and controlled side-to-side coordination.

Demonstration

Kettlebell Alternating Floor Press — demonstration 1
Kettlebell Alternating Floor Press — demonstration 2

Instructions

  1. Set up: Lie on your back with knees bent and feet flat. Hold a kettlebell in each hand with the bells resting outside the forearms and elbows on the floor at roughly 45 degrees from your torso.
  2. Brace: Keep your wrists straight, shoulders packed down, and ribs controlled. Press both kettlebells to the locked-out position above the chest.
  3. Lower one side: Inhale and slowly lower one kettlebell until the upper arm and elbow lightly contact the floor. Keep the opposite kettlebell steady above the chest.
  4. Press and alternate: Exhale as you press the lowered kettlebell back to full elbow extension, then lower the other side in the same controlled manner. Continue alternating sides.
  5. Finish safely: Complete all repetitions with control, lower both kettlebells to the floor, and roll away from them rather than trying to sit up while holding them.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Kettlebell
Difficulty
Intermediate

Technique tips

  1. Keep the wrist stacked: Align the handle, wrist, and forearm; do not let the kettlebell bend the wrist backward.
  2. Control the non-working arm: Keep the locked-out kettlebell quiet rather than allowing it to drift or rotate while the other arm moves.
  3. Use a manageable load: Choose kettlebells you can lower slowly without bouncing the elbow or upper arm off the floor.
Exercise library