Exercise Comparison
Alternating Floor Press vs Cable Iron Cross
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Floor Press
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.
Cable Iron Cross
Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
Stand directly between both pulleys with your arms extended out to your sides. Your head and chest should be up while your arms form a "T". This will be your starting position.
Keeping the elbows extended, pull your arms straight to your sides.
Return your arms back to the starting position after a pause at the peak contraction.
Continue the movement for the prescribed number of repetitions.
Verdict
Both exercises target the chest. Alternating Floor Press is a beginner exercise using kettlebells, while Cable Iron Cross is beginner and uses cable. Choose Alternating Floor Press if you have access to kettlebells, or Cable Iron Cross if you prefer cable. Alternating Floor Press is a compound movement working multiple joints, making it better for overall strength. Cable Iron Cross isolates the target muscle for focused development.