Kettlebell alternating floor press

The kettlebell alternating floor press limits the range of motion you would achieve with a dumbbell or kettlebell bench press, but still targets the chest, triceps, and anterior delts. This allows you to build strength in the top portion of the lift, overload the triceps, and work on strengthening the shoulder stabilizers.


  1. Pressing from the floor with a neutral or rotating grip can take stress off the shoulder joint
  2. Heavier weights can be used, making it a great accessory movement for strengthening the kettlebell military press
  3. Takes your legs out of the movement, giving all the responsibility to the core and upper body to move the weight and build strength

Kettlebell alternating floor press Images


Kettlebell alternating floor press Instructions

Kettlebell alternating floor press muscle diagram
  1. Lie on the floor with two kettlebells next to your shoulders.
  2. Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
  3. Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
  4. Raise the kettlebell and repeat on the opposite side.