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. Chest Dip

   54% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

   How to perform this exercise

   1. Position yourself on parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   4. 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: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Kettlebell Alternating Press On Floor
2. Play demonstration

   2. Elbow Dips

   50% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the triceps rather than the pectorals.

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
   2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: triceps, not pectorals
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not lying on your back
3. 

   3. Dips - Triceps Version

   48% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
   2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
   3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
   4. Repeat the movement for the prescribed amount of repetitions.

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

   Why this matches

   • Primary muscle: triceps, not pectorals
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Kettlebell Alternating Press On Floor
4. 

   4. Kneeling Arm Drill

   41% match

   • Shoulders
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it works the shoulders rather than the pectorals.

   How to perform this exercise

   1. This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
   2. Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
   3. As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
   4. Switch knees and repeat.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: shoulders, not pectorals
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, not lying on your back
   • Balance: harder to stay steady on than the Kettlebell Alternating Press On Floor
5. Play demonstration

   5. Archer Push Up

   40% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart.
   2. Extend one arm straight out to the side, parallel to the ground.
   3. Lower your body by bending your elbows, keeping your back straight and core engaged.
   4. Push back up to the starting position.
   5. Repeat on the other side, extending the opposite arm out to the side.
   6. Continue alternating sides for the desired number of repetitions.

   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: bodyweight only, not free weights
   • Body position: lying face down, not lying on your back
   • Balance: harder to stay steady on than the Kettlebell Alternating Press On Floor
6. Play demonstration

   6. Stalder Press

   39% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and your arms extended overhead.
   2. Bend your knees slightly and engage your core.
   3. Lower your body down into a squat position while keeping your arms extended overhead.
   4. As you squat down, press your arms down towards the ground, engaging your triceps.
   5. Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
   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: triceps, not pectorals
   • Equipment: bodyweight only, not free weights
   • Body position: inverted, not lying on your back
   • Balance: harder to stay steady on than the Kettlebell Alternating Press On Floor
7. Play demonstration

   7. Shoulder Tap Push-up

   39% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
   2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
   3. As you push back up, lift your right hand off the ground and tap your left shoulder.
   4. Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
   5. Continue alternating shoulder taps with each push-up repetition.
   6. Maintain a stable core and avoid excessive hip rotation throughout the exercise.
   7. Repeat for the desired number of repetitions.

   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: bodyweight only, not free weights
   • Body position: lying face down, not lying on your back
8. Play demonstration

   8. Reverse Dip

   38% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: triceps, not pectorals
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not lying on your back
   • Balance: harder to stay steady on than the Kettlebell Alternating Press On Floor
9. 

   9. Bench Dips

   36% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
   2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
   3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
   4. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: triceps, not pectorals
   • Equipment: bodyweight only, not free weights
   • Body position: seated, not lying on your back
10. 

    10. Toe Touchers

    35% match

    • Abdominals
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
    2. Your legs should be touching each other. Slowly elevate your legs up in the air until they are almost perpendicular to the floor with a slight bend at the knees. Your feet should be parallel to the floor.
    3. Move your arms so that they are fully extended at a 45 degree angle from the floor. This is the starting position.
    4. While keeping your lower back pressed against the floor, slowly lift your torso and use your hands to try and touch your toes. Remember to exhale while perform this part of the exercise.
    5. Slowly begin to lower your torso and arms back down to the starting position while inhaling. Remember to keep your arms straight out pointing towards your toes.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches

    • Primary muscle: abdominals, not pectorals
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Kettlebell Alternating Press On Floor