Exercise Comparison
Alternating Floor Press vs Bodyweight Flyes
Side-by-Side
Muscle Analysis
Shared
Instructions
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.
Bodyweight Flyes
Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
Place your hands on the bars. This will be your starting position.
Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.
Verdict
Both exercises target the chest. Alternating Floor Press is a beginner exercise using kettlebells, while Bodyweight Flyes is intermediate and uses e-z curl bar. Choose Alternating Floor Press if you're looking for a more accessible option, or Bodyweight Flyes for a greater challenge. Alternating Floor Press is a compound movement working multiple joints, making it better for overall strength. Bodyweight Flyes isolates the target muscle for focused development.