Kettlebell Deep Push-Up

Muscles worked

Setup

1. Place two kettlebells on the floor slightly wider than shoulder-width apart with the handles parallel to each other.
2. Grip the handles firmly with a neutral grip and step your feet back into a high plank position.
3. Align your shoulders directly over your wrists and maintain a straight line from your head to your heels.
4. Position your feet hip-width apart for stability or closer together to increase the core challenge.

How to do it

1. Inhale and slowly lower your chest toward the floor, allowing your torso to pass between the kettlebell handles for a deep stretch.
2. Keep your elbows tucked at a 45-degree angle relative to your torso throughout the descent.
3. Exhale and drive through your palms to push back up to the starting position, fully extending your arms without locking the elbows.
4. Maintain a controlled tempo, taking 2 seconds to lower and 1 second to explode upward.

Form checklist

• Keep your wrists straight and stacked over the handles to avoid joint strain.
• Engage your glutes and core to prevent your hips from sagging or piking.
• Ensure your neck remains neutral by looking at a spot on the floor just ahead of the kettlebells.
• Avoid flaring your elbows out wide to protect the shoulder joints.

Pro tips

• Squeeze the kettlebell handles as hard as possible to create 'irradiation,' which increases stability in the shoulder complex.
• Focus on pulling your shoulder blades together at the bottom of the movement to maximize the stretch on the pectorals.

Make it harder

• Elevate your feet on a bench or box to shift more weight onto the upper chest and increase the intensity.
• Add a 3-second isometric hold at the bottom of the repetition to increase time under tension in the stretched position.

Frequently asked

What muscles does the kettlebell deep push-up work?

The kettlebell deep push-up primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell deep push-up?

The kettlebell deep push-up uses kettlebell.

Is the kettlebell deep push-up good for beginners?

The kettlebell deep push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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