Alternating Kettlebell Floor Press
In SetGrip: Kettlebell Floor Press (Alternating)
- Primary musclePectorals
- EquipmentKettlebell
- DifficultyIntermediate
- TypeCompound · Push
Lying on the floor with a bell in each hand, you lower one side while pressing the other back up, so the bells pass each other in a continuous seesaw rhythm. The floor stops your elbows short of a full stretch, keeping the emphasis on the triceps and the mid-range of the chest.
How to do the Alternating Kettlebell Floor Press
- Start by lying on your back on the floor with your knees bent and feet flat on the ground.
- Hold a kettlebell in each hand, with your palms facing towards your feet and your arms extended straight up towards the ceiling.
- Lower one kettlebell down towards your shoulder while keeping the other kettlebell extended straight up.
- Press the lowered kettlebell back up to the starting position while simultaneously lowering the other kettlebell down towards your shoulder.
- Continue alternating the press motion with each kettlebell for the desired number of repetitions.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Pectorals · Chest
The chest presses the arms together and forward, and decline and wide grip variations put more emphasis on the lower and outer pecs.
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without kettlebell
Frequently asked questions
What muscles does the Alternating Kettlebell Floor Press work?
The Alternating Kettlebell Floor Press primarily works the pectorals. It also involves the delts and triceps, which assist the movement and stabilise the joints.
Is the Alternating Kettlebell Floor Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Alternating Kettlebell Floor Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Alternating Kettlebell Floor Press?
If you cannot do the Alternating Kettlebell Floor Press, try the Svend Press, the Decline Dumbbell Neutral Grip Bench Press or the Incline Alternating Dumbbell Bench Press. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Alternating Kettlebell Floor Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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