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 Archer Push Up, the Shoulder Tap Push-up and the Push Up To Side Plank.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Alternating Floor Press

Alternating Floor Press
Primary muscle
Pectorals
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Abdominals, Shoulders, Triceps

How to perform Alternating Floor Press
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Archer Push UpPlay demonstration

    1. Archer Push Up

    62% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart.
    2. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position.
    5. Repeat on the other side, extending the opposite arm out to the side.
    6. Continue alternating sides for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Alternating Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Shoulder Tap Push-upPlay demonstration

    2. Shoulder Tap Push-up

    61% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you push back up, lift your right hand off the ground and tap your left shoulder.
    4. Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
    5. Continue alternating shoulder taps with each push-up repetition.
    6. Maintain a stable core and avoid excessive hip rotation throughout the exercise.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Alternating Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Push Up To Side Plank

    3. Push Up To Side Plank

    57% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Get into pushup position on the toes with your hands just outside of shoulder width.
    2. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
    3. Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
    4. Lower the arm back to the floor for another pushup and then twist to the other side.
    5. Repeat the series, alternating each side, for 10 or more reps.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Alternating Floor Press
    • Equipment: bodyweight only, not free weights
  4. Push-up Inside Leg KickPlay demonstration

    4. Push-up Inside Leg Kick

    56% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged.
    3. As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight.
    4. Lower your leg back down and repeat the push-up, then switch to the other leg.
    5. Continue alternating leg kicks with each push-up repetition.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Alternating Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Alternating Floor Press
  5. Modified Hindu Push-upPlay demonstration

    5. Modified Hindu Push-up

    52% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Alternating Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  6. Superman Push-upPlay demonstration

    6. Superman Push-up

    52% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
    4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
    5. Repeat the movement, this time lifting your left arm and right leg.
    6. Continue alternating sides for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Alternating Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Suspended Push-upPlay demonstration

    7. Suspended Push-up

    52% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Find a suspension trainer and adjust it to an appropriate height.
    2. Stand facing away from the anchor point and hold the handles with an overhand grip.
    3. Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer.
    4. Keep your body straight from head to heels, engage your core, and lower your chest towards the handles.
    5. Push through your chest and arms to return to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Alternating Floor Press
    • Equipment: a suspension trainer, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Alternating Floor Press
  8. Chest Dip On Straight BarPlay demonstration

    8. Chest Dip On Straight Bar

    51% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the parallel bars with your palms facing down and your arms fully extended.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your arms until your shoulders are below your elbows.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Alternating Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
  9. Clock Push-upPlay demonstration

    9. Clock Push-up

    51% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you lower, rotate your body to the left, extending your left arm straight out to the side.
    4. Push back up to the starting position, while rotating your body to the center.
    5. Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
    6. Continue alternating sides with each repetition.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Alternating Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Push And Pull BodyweightPlay demonstration

    10. Push And Pull Bodyweight

    51% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Alternating Floor Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

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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