Exercise Comparison
Alternating Floor Press vs Machine Bench Press
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.
Machine Bench Press
Sit down on the Chest Press Machine and select the weight.
Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.
Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.
Now bring the handles back towards you as you breathe in.
Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.
Repeat for the recommended amount of reps.
When finished step on the lever again and slowly get the handles back to their original place.
Verdict
Both exercises target the chest. Alternating Floor Press is a beginner exercise using kettlebells, while Machine Bench Press is beginner and uses machine. Choose Alternating Floor Press if you have access to kettlebells, or Machine Bench Press if you prefer machine.