10 Alternatives to Kettlebell Alternating Press On Floor for Chest

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Kettlebell Extended Range One Arm Press On Floor

   91% match

   • Pectorals
   • Kettlebell
   • Intermediate
   • Compound

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   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
   • Kettlebell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
   • Smith-machine
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   5. Smith Incline Reverse-grip Press

   73% match

   • Pectorals
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat of the smith machine to a comfortable incline angle.
   2. Sit on the machine with your back against the pad and your feet flat on the ground.
   3. Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
   4. Unrack the bar and lower it slowly towards your chest, keeping your elbows tucked in.
   5. Pause for a moment when the bar is just above your chest.
   6. Push the bar back up to the starting position, fully extending your arms.
   7. 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
6. Play demonstration

   6. Dumbbell Incline Alternate Press

   72% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
   2. Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.

   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
8. 

   8. One-arm Kettlebell Floor Press

   71% match

   • Pectorals
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
   2. Press the kettlebell straight up toward the ceiling, rotating your wrist.
   3. Lower the kettlebell back to the starting position and repeat.

   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
9. 

   9. See-saw Press (Alternating Side Press)

   70% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grab a dumbbell with each hand and stand up erect.
   2. Clean (lift) the dumbbells to the chest/shoulder level and then rotate your wrists so that your palms are facing towards you as if you were getting ready to perform an Arnold Press. This will be your starting position.
   3. Now start extending your left arm overhead as you rotate the wrist so that the palm of your hand faces forward as you go up. Your elbows should come out also as you lift the weight. Simultaneously, you will also be bending from your hip to your opposite side. Tip: If you perform the exercise correctly, is should look as if you are trying to reach for something overhead on the right hand side of your body, but with your left arm. Breathe out as you perform this movement.
   4. Once you reach the top position breathe in. Then, with the weight fully extended overhead and you bent over to your right hand side, begin the movement to the left side.
   5. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: delts, not pectorals
   • Equipment: free weights, the same as the Kettlebell Alternating Press On Floor
   • Body position: standing, not lying on your back
   • Balance: harder to stay steady on than the Kettlebell Alternating Press On Floor
10. 

    10. Alternating Kettlebell Press

    70% match

    • Shoulders
    • Kettlebell
    • Intermediate
    • Compound

    How to perform this exercise

    1. 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.
    2. Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
    3. Lower the pressed kettlebell to the starting position and immediately press with your other arm.

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

    Why this matches

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