Chest · Kettlebell
Kettlebell Alternating Press on Floor
How to do the kettlebell alternating press on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on your back on the floor with a kettlebell in each hand racked at shoulder level, elbows resting on the floor. Press one kettlebell up until the arm is extended, lower it under control until the upper arm touches the floor, then alternate arms.
- 1Chest and triceps pressing the bell through a short range
- 2Shoulder blades pulled back and down to stay stable
- 3Tension kept in the working pec as you alternate
Common mistakes
- Letting your elbow bounce off the floor
- Arching your lower back or bending your wrist
- Using momentum to throw the bell up
Muscles worked
The kettlebell alternating press on floor mainly works the mid chest and triceps, with the upper chest, lower chest, upper abs, and front delts assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the kettlebell alternating press on floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.