Exercise Comparison
Alternating Floor Press vs Smith 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.
Smith Machine Bench Press
Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your middle chest.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
Repeat the movement for the prescribed amount of repetitions.
When you are done, lock the bar back in the rack.
Verdict
Both exercises target the chest. Alternating Floor Press is a beginner exercise using kettlebells, while Smith Machine Bench Press is beginner and uses machine. Choose Alternating Floor Press if you have access to kettlebells, or Smith Machine Bench Press if you prefer machine.