Exercise Comparison
Alternating Floor Press vs One-Arm Flat Bench Dumbbell Flye
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.
One-Arm Flat Bench Dumbbell Flye
Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.
By using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm being fully extended. Remember to maintain a neutral grip with this exercise. Your non lifting hand should be to the side holding the flat bench for better support. This will be your starting position.
Your arm with the weight should have a slight bend on your elbow in order to prevent stress at the biceps tendon. Begin by lowering your arm with the weight in it out in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, your lifting arm should remain stationary; the movement should only occur at the shoulder joint.
Return your lifting arm back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Switch arms and repeat the exercise.
Verdict
Both exercises target the chest. Alternating Floor Press is a beginner exercise using kettlebells, while One-Arm Flat Bench Dumbbell Flye is beginner and uses dumbbell. Choose Alternating Floor Press if you have access to kettlebells, or One-Arm Flat Bench Dumbbell Flye if you prefer dumbbell. Alternating Floor Press is a compound movement working multiple joints, making it better for overall strength. One-Arm Flat Bench Dumbbell Flye isolates the target muscle for focused development.