Kettlebell Incline Hammer Press

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Sit on the bench and clean the kettlebells to your shoulders, holding them with a neutral grip (palms facing each other).
3. Rest the kettlebells on the outside of your forearms and plant your feet firmly on the floor.
4. Retract your shoulder blades and press your upper back into the bench to create a stable base.

How to do it

1. Exhale as you press the kettlebells directly upward until your arms are fully extended but not locked out.
2. Maintain the neutral grip throughout the movement, keeping the kettlebells balanced on the back of your forearms.
3. Inhale as you slowly lower the weights back to the starting position, keeping your elbows tucked at a 45-degree angle to your torso.
4. Control the descent for a 2-3 second tempo to maximize time under tension.

Form checklist

• Keep wrists straight; do not let the weight of the kettlebells pull them into extension.
• Maintain a slight natural arch in the lower back while keeping your glutes in contact with the bench.
• Ensure elbows do not flare out horizontally; keep them tucked to protect the shoulder joints.
• Keep the kettlebells stacked directly over your elbows throughout the entire range of motion.

Pro tips

• Focus on squeezing your upper chest together at the top of the movement to maximize pectoral recruitment.
• Squeeze the kettlebell handles as hard as possible to increase 'irradiation,' which improves shoulder stability and force production.

Make it harder

• Add a 2-second pause at the bottom of each rep to eliminate momentum and increase difficulty.
• Perform the press unilaterally (one arm at a time) to significantly increase the demand on your core stabilizers.

Frequently asked

What muscles does the kettlebell incline hammer press work?

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

What equipment do you need for the kettlebell incline hammer press?

The kettlebell incline hammer press uses kettlebell.

Is the kettlebell incline hammer press good for beginners?

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

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps