Exercise Comparison
Alternating Kettlebell Press vs Reverse Machine Flyes
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Kettlebell Press
Instructions
Alternating Kettlebell Press
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
Lower the pressed kettlebell to the starting position and immediately press with your other arm.
Reverse Machine Flyes
Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
Pause at the rear of the movement, and slowly return the weight to the starting position.
Verdict
Both exercises target the shoulders. Alternating Kettlebell Press is a intermediate exercise using kettlebells, while Reverse Machine Flyes is beginner and uses machine. Choose Reverse Machine Flyes if you're looking for a more accessible option, or Alternating Kettlebell Press for a greater challenge. Alternating Kettlebell Press is a compound movement working multiple joints, making it better for overall strength. Reverse Machine Flyes isolates the target muscle for focused development.