Kettlebell Alternating Press On Floor
Learn how to do the Kettlebell Alternating Press On Floor with proper form and technique. This kettlebell exercise primarily targets your Pectorals, with secondary emphasis on Shoulders, Triceps.
How to Do the Kettlebell Alternating Press On Floor
Follow these steps to perform the Kettlebell Alternating Press On Floor with correct form:
- 1Start by lying on your back on the floor with your knees bent and feet flat on the ground.
- 2Hold a kettlebell in each hand, with your palms facing towards your feet and your arms extended straight up towards the ceiling.
- 3Lower one kettlebell down towards your shoulder while keeping the other kettlebell extended straight up.
- 4Press the lowered kettlebell back up to the starting position while simultaneously lowering the other kettlebell down towards your shoulder.
- 5Continue alternating the press motion with each kettlebell for the desired number of repetitions.
Kettlebell Alternating Press On Floor Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- kettlebell
- Body Part
- chest
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Kettlebell Alternating Press On Floor?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
kettlebell plyo push-up
kettlebell extended range one arm press on floor
kettlebell one arm floor press
intensified style kettlebell extended range one arm press on floor
lever chest press
assisted wide-grip chest dip (kneeling)
Frequently Asked Questions
What muscles does the Kettlebell Alternating Press On Floor work?
The Kettlebell Alternating Press On Floor primarily targets your Pectorals. Secondary muscles worked include Shoulders, Triceps. This makes it an effective exercise for developing your chest.
What equipment do I need for the Kettlebell Alternating Press On Floor?
The Kettlebell Alternating Press On Floor requires kettlebell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Kettlebell Alternating Press On Floor with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Kettlebell Alternating Press On Floor?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Kettlebell Alternating Press On Floor?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Kettlebell Alternating Press On Floor best for?
The Kettlebell Alternating Press On Floor fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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