Kettlebell Neutral Grip Bench Press

Muscles worked

Setup

1. Sit on the end of a flat bench with a kettlebell in each hand, resting them upright on your thighs.
2. Lie back carefully, using your knees to help kick the kettlebells up toward your chest.
3. Position the kettlebells so the handles are parallel (palms facing each other) and the bells are resting on the outside of your forearms.
4. Plant your feet firmly on the floor and retract your shoulder blades into the bench to create a stable base.

How to do it

1. Inhale and lower the kettlebells toward the sides of your chest by bending your elbows at a 45-degree angle from your torso.
2. Lower the weights until you feel a deep stretch in your chest, ensuring your wrists remain stacked directly over your elbows.
3. Exhale and press the kettlebells back to the starting position by driving through your palms and squeezing your chest.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause at the bottom, 2 seconds up).

Form checklist

• Keep your wrists straight and neutral; do not let the weight of the kettlebells bend them backward.
• Maintain the neutral grip (palms facing in) throughout the entire range of motion.
• Keep your elbows tucked at 45 degrees rather than flared out to protect the shoulder joints.
• Ensure the kettlebells stay balanced on the back of your forearms without wobbling.

Pro tips

• At the top of the movement, actively try to 'squeeze' the kettlebells toward the midline of your body to maximize pectoral recruitment.
• Focus on the 'bottom-heavy' nature of the kettlebell to improve your forearm and grip stability during the transition phase.

Make it harder

• Perform the exercise unilaterally (one arm at a time) to significantly increase the demand on your core and anti-rotational stabilizers.
• Add a 3-second isometric hold at the bottom of the rep to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the kettlebell neutral grip bench press work?

The kettlebell neutral grip 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 neutral grip bench press?

The kettlebell neutral grip bench press uses kettlebell.

Is the kettlebell neutral grip bench press good for beginners?

The kettlebell neutral grip 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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