Kettlebell Bench Press

Muscles worked

Setup

1. Sit on a flat bench with a kettlebell in each hand, resting them on your thighs.
2. Lie back carefully while bringing the kettlebells to your chest, allowing the bells to rest on the outside of your forearms.
3. Plant your feet firmly on the floor and retract your shoulder blades into the bench to create a stable base.
4. Hold the handles with a firm grip, ensuring your wrists are straight and not bent backward by the weight.

How to do it

1. Exhale as you press both kettlebells upward toward the ceiling until your arms are fully extended over your mid-chest.
2. Inhale as you lower the kettlebells under control until your elbows are just below the level of the bench.
3. Maintain a 45-degree angle between your elbows and your torso to protect the shoulder joints.
4. Follow a tempo of 2 seconds on the way down, a brief pause at the bottom, and a powerful 1-second press upward.

Form checklist

• Keep your wrists neutral and strong; do not let the kettlebells pull them into extension.
• Ensure your glutes and shoulder blades remain in contact with the bench throughout the set.
• Drive your feet into the ground to maintain full-body tension and stability.
• Avoid locking out your elbows aggressively at the top of the movement.

Pro tips

• Squeeze the handles as hard as possible to engage the rotator cuff and increase shoulder stability through irradiation.
• Focus on the 'bell-on-forearm' contact point; keeping the weight centered over the wrist prevents unnecessary joint strain.
• At the top of the rep, visualize pulling your elbows toward each other to maximize the contraction in the inner pectorals.

Make it harder

• Perform the exercise unilaterally (one arm at a time) to significantly increase the demand on your core and anti-rotational stabilizers.
• Incorporate a 'bottoms-up' grip, holding the kettlebell by the handle with the bell facing the ceiling, to maximize grip strength and stability requirements.

Frequently asked

What muscles does the kettlebell bench press work?

The kettlebell bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell bench press?

The kettlebell bench press uses kettlebell.

Is the kettlebell bench press good for beginners?

The kettlebell bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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