10 Best Alternating Floor Press Alternatives for Home Training

The Alternating Floor Press is done lying on your back with a kettlebell. Ranked closest by our scoring: the Extended Range One-arm Kettlebell Floor Press, the One-arm Kettlebell Floor Press and the Dumbbell Lying Hammer Press.

Alternating Floor Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Alternating Floor Press

The steps for the Alternating Floor Press itself, so you can judge how close each substitute below really is.

Pectorals, with abdominals, shoulders, triceps · Kettlebell · Intermediate · Compound

  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.

The 10 Best Alternating Floor Press Alternatives

10 substitutes, ranked by how closely each one matches the Alternating Floor Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Extended Range One-arm Kettlebell Floor Press

    1. Extended Range One-arm Kettlebell Floor Press

    93% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

    • Kettlebell
    How to perform it
    1. 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.
    2. Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Alternating Floor Press
    • Primary muscle: pectorals, the same as the Alternating Floor Press
    • Equipment: free weights, the same as the Alternating Floor Press
    • Body position: lying on your back, the same as the Alternating Floor Press
  3. Dumbbell Lying Hammer PressPlay demonstration

    3. Dumbbell Lying Hammer Press

    88% match

    Pectorals · Intermediate · Compound

    A good swap when you have dumbbells to work with, and it still works the pectorals.

    • Dumbbell
    How to perform it
    1. Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
    2. Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
    3. Press the dumbbells back up to the starting position, fully extending your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Alternating Floor Press
    • Primary muscle: pectorals, the same as the Alternating Floor Press
    • Equipment: free weights, the same as the Alternating Floor Press
    • Body position: lying on your back, the same as the Alternating Floor Press
  4. One Arm Floor Press

    4. One Arm Floor Press

    88% match

    Pectorals · Advanced · Compound

    A good swap when you have a barbell to work with, and it still works the pectorals.

    • Barbell
    How to perform it
    1. Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
    2. Have a partner hand you the bar on one hand. When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press. However, this time your grip will be neutral (palms facing your torso).
    3. Make sure the hand you are not using to lift the weight is placed by your side.
    4. Begin the exercise by lowering the barbell until your elbow touches the ground. Make sure to breathe in as this is the eccentric (lowering part of the exercise).
    5. Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
    6. Repeat until you have performed your recommended repetitions.
    7. Switch arms and repeat the movement.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Alternating Floor Press
    • Primary muscle: pectorals, the same as the Alternating Floor Press
    • Equipment: free weights, the same as the Alternating Floor Press
    • Body position: lying on your back, the same as the Alternating Floor Press

Why You Might Need an 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 Alternating Floor Press 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.

Alternating Floor Press FAQ

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.

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