10 Alternatives to Kettlebell Alternating Press On Floor for Chest

The 10 Best Kettlebell Alternating Press On Floor Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Alternating Press On Floor on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Kettlebell Extended Range One Arm Press On Floor

   91% match

   Pectorals · Intermediate · Compound

   It uses the same equipment and still works the pectorals.

   • Kettlebell

   How to perform it

   1. Start by lying on your back on the floor with your knees bent and feet flat on the ground.
   2. Hold a kettlebell in one hand, with your palm facing towards your feet.
   3. Extend your arm straight up towards the ceiling, keeping your elbow locked and your wrist straight.
   4. Slowly lower the kettlebell back down to the starting position, maintaining control throughout the movement.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Kettlebell Alternating Press On Floor
   • Equipment: free weights, the same as the Kettlebell Alternating Press On Floor
   • Body position: lying on your back, the same as the Kettlebell Alternating Press On Floor
2. 

   2. Alternating Floor Press

   78% match

   Pectorals · Intermediate · Compound

   Pick this when you want to work the pectorals with more balance to manage.

   • Kettlebell

   How to perform it

   1. Lie on the floor with two kettlebells next to your shoulders.
   2. Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
   3. 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.
   4. Raise the kettlebell and repeat on the opposite side.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Kettlebell Alternating Press On Floor
   • Equipment: free weights, the same as the Kettlebell Alternating Press On Floor
   • Body position: lying on your back, the same as the Kettlebell Alternating Press On Floor
   • Balance: harder to stay steady on than the Kettlebell Alternating Press On Floor
3. 

   3. Neck Press

   74% match

   Pectorals · Intermediate · Compound

   A good swap when you have a barbell to work with, and it still works the pectorals.

   • Barbell

   How to perform it

   1. Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
   2. As you breathe in, come down slowly until you feel the bar on your neck.
   3. 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 and squeeze your chest 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).
   4. Repeat the movement for the prescribed amount of repetitions.
   5. When you are done, place the bar back in the rack.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Kettlebell Alternating Press On Floor
   • Equipment: free weights, the same as the Kettlebell Alternating Press On Floor
   • Balance: harder to stay steady on than the Kettlebell Alternating Press On Floor
4. Play demonstration

   4. Smith Decline Reverse-grip Press

   73% match

   Pectorals · Intermediate · Compound

   A good swap when you have a Smith machine to work with, and it still works the pectorals.

   • Smith-machine

   How to perform it

   1. Adjust the smith machine to a decline position.
   2. Lie down on the bench with your feet secured under the foot pads.
   3. Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.
   4. Unrack the barbell and lower it towards your chest, keeping your elbows tucked in.
   5. Pause for a moment at the bottom, then push the barbell back up to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Kettlebell Alternating Press On Floor
   • Equipment: a machine, not free weights
   • Body position: lying on your back, the same as the Kettlebell Alternating Press On Floor
   • Balance: easier to stay steady on than the Kettlebell Alternating Press On Floor

5. 5. Smith Incline Reverse-grip Press

   73% match

   Pectorals · Intermediate · Compound

6. Play demonstration

   6. Dumbbell Incline Alternate Press

   72% match

   Pectorals · Intermediate · Compound

   A good swap when you have dumbbells to work with, and it still works the pectorals.

   • Dumbbell

   How to perform it

   1. Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
   2. Lean back on the bench and use your thighs to help raise the dumbbells to shoulder height, palms facing forward.
   3. Once at shoulder height, rotate your wrists so that the palms of your hands are facing forward.
   4. Push the dumbbells up with your chest and shoulders, extending your arms fully.
   5. Lower the dumbbells back down to the starting position, keeping your elbows slightly bent.
   6. Repeat for the desired number of repetitions, alternating arms.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Kettlebell Alternating Press On Floor
   • Equipment: free weights, the same as the Kettlebell Alternating Press On Floor
   • Body position: lying on your back, the same as the Kettlebell Alternating Press On Floor

7. 7. Extended Range One-arm Kettlebell Floor Press

   71% match

   Pectorals · Intermediate · Compound

8. 8. One-arm Kettlebell Floor Press

   71% match

   Pectorals · Intermediate · Compound

9. 9. See-saw Press (Alternating Side Press)

   70% match

   Delts · Intermediate · Compound

10. 10. Alternating Kettlebell Press

    70% match

    Shoulders · Intermediate · Compound