Exercise Comparison
Alternating Floor Press vs Elbows Back
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.
Elbows Back
Stand up straight.
Place both hands on your lower back, fingers pointing downward and elbows out.
Then gently pull your elbows back aiming to touch them together.
Verdict
Both exercises target the chest. Alternating Floor Press is a beginner exercise using kettlebells, while Elbows Back is beginner and uses none. Choose Alternating Floor Press if you have access to kettlebells, or Elbows Back if you prefer none. Alternating Floor Press is a compound movement working multiple joints, making it better for overall strength. Elbows Back isolates the target muscle for focused development.