10 Best Alternating Floor Press Alternatives for Home Training
If you can’t do the alternating floor press, use single-arm kettlebell bench presses, dumbbell floor presses, cable single-arm presses, archer push-ups, or neutral-grip dumbbell presses. Maintain scapular retraction and press through the chest, emphasize pec contraction on the concentric, and control a 2–3 second eccentric to load the pectorals and triceps.
Original Exercise: Alternating Floor Press
How to Perform Alternating Floor Press
- Lie on the floor with two kettlebells next to your shoulders.
- Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
- 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.
- Raise the kettlebell and repeat on the opposite side.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Alternating Floor Press Alternatives
1. Extended Range One-Arm Kettlebell Floor Press
93% MatchHow to perform this exercise
- Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
- Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.
2. Dumbbell Lying Hammer Press
88.2% MatchHow to perform this exercise
- Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
- Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Press the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
3. Dumbbell One Arm Hammer Press On Exercise Ball
86.9% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
- Place your other hand on your hip for stability.
- Press the dumbbell upwards, extending your arm fully.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
4. Dumbbell Press On Exercise Ball
86.9% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs.
- Slowly walk your feet forward, rolling the exercise ball until your lower back is supported on the ball and your knees are at a 90-degree angle.
- Raise the dumbbells to shoulder height, palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
5. Dumbbell One Arm Press On Exercise Ball
85% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward.
- Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
6. Dumbbell Lying One Arm Press
84.4% MatchHow to perform this exercise
- Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
- Hold the dumbbell at shoulder level with your palm facing forward.
- Press the dumbbell upward until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
7. Dumbbell One Arm Reverse Grip Press
84.4% MatchHow to perform this exercise
- Sit on a flat bench with a dumbbell in one hand, palm facing towards your body.
- Place your feet flat on the ground and keep your back straight.
- Raise the dumbbell to shoulder height, keeping your elbow close to your body.
- Press the dumbbell upwards until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
8. Dumbbell Lying One Arm Press V. 2
84.4% MatchHow to perform this exercise
- Lie flat on a bench with your back supported and feet flat on the ground.
- Hold a dumbbell in one hand with your palm facing towards your feet.
- Extend your arm straight up towards the ceiling, keeping your elbow slightly bent.
- Slowly lower the dumbbell down towards your chest, keeping your elbow close to your body.
- Pause for a moment at the bottom, then push the dumbbell back up to the starting position.
9. Dumbbell Incline Alternate Press
79.9% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- Lean back on the bench and use your thighs to help raise the dumbbells to shoulder height, palms facing forward.
- Once at shoulder height, rotate your wrists so that the palms of your hands are facing forward.
- Push the dumbbells up with your chest and shoulders, extending your arms fully.
- Lower the dumbbells back down to the starting position, keeping your elbows slightly bent.
10. Dumbbell Incline One Arm Hammer Press
79% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
- Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.
- Rotate your wrist so that your palm is facing inward, towards your body.
- Press the dumbbell up and away from your body, extending your arm fully.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
Why You Might Need a Alternating Floor Press Alternative
You may need substitutes because of limited equipment, shoulder pain, or a desire for different training stimuli. The alternating floor press limits shoulder extension and favors triceps lockout, which can aggravate some rotator cuff or anterior shoulder issues; using a bench or neutral-grip reduces that strain. Single-arm or bilateral alternatives also address unilateral imbalances and allow progressive overload with dumbbells, kettlebells, or cables. When replacing the move, keep elbows at roughly 45 degrees to the torso to reduce impingement and preserve horizontal adduction to target the pec major.
How to Choose the Right Substitute
Choose a substitute based on equipment, joint tolerance, and your goal—strength, hypertrophy, or stability. For strength pick unilateral loaded presses (single-arm kettlebell or dumbbell bench) to train horizontal adduction under heavy load; cue full scapular retraction and drive through the sternum. For hypertrophy use controlled eccentrics (3–4 seconds) and moderate reps. For shoulder-friendly options select neutral grips or floor-limited ROM. If core stability is a priority, pick single-arm variations that force anti-rotation.
Frequently Asked Questions
What muscles does Alternating Floor Press work?
The alternating floor press primarily targets the pectoralis major via horizontal adduction, with secondary activation of the anterior deltoid and triceps brachii. Because the floor limits shoulder extension, the triceps see increased demand at lockout; keep the scapula retracted to maximize chest recruitment.
What is the best bodyweight alternative to Alternating Floor Press?
A single-arm archer push-up or elevated single-arm push-up is the best bodyweight substitute because it emphasizes unilateral horizontal adduction and core anti-rotation. Focus on scapular control and press through the palm while keeping the hips level to maintain chest activation.
Can I build muscle without doing Alternating Floor Press?
Yes. You can build chest muscle with any progression that provides sufficient mechanical tension and volume—single-arm kettlebell presses, neutral-grip dumbbell presses, and controlled tempo push-ups are effective. Prioritize progressive overload, full scapular retraction, and slow eccentrics to maximize pec recruitment.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →