Kettlebell Reverse Bench Press

Muscles worked

Setup

1. Sit on the edge of a flat bench with a kettlebell in each hand, resting them on your thighs.
2. Lie back carefully, bringing the kettlebells to your chest and rotating your wrists so your palms face your head.
3. Plant your feet firmly on the ground and retract your shoulder blades, pressing them into the bench.
4. Position the kettlebells over your lower chest with your elbows tucked close to your sides at roughly a 45-degree angle.

How to do it

1. Exhale as you press the kettlebells upward in a slight arc toward your chin, keeping your palms facing you throughout the movement.
2. Reach full extension without locking your elbows, ensuring the kettlebells remain stable and balanced.
3. Inhale as you slowly lower the weights back to the starting position at the sides of your chest using a controlled 3-second eccentric phase.
4. Pause briefly at the bottom before beginning the next repetition to eliminate momentum.

Form checklist

• Keep your palms facing your face (supinated) for the duration of the set.
• Ensure your elbows stay tucked toward your ribs rather than flaring out to the sides.
• Maintain a neutral wrist position; do not let the weight of the kettlebell pull your wrists into extension.
• Keep your glutes and shoulder blades in constant contact with the bench.

Pro tips

• Focus on driving your biceps toward the center of your chest at the top of the movement to maximize pectoral contraction.
• If the kettlebell handles feel unstable, wrap your thumbs securely around the handle and squeeze tightly to engage the forearm stabilizers.

Make it harder

• Transition to a 'Bottoms-Up' grip, holding the kettlebell handles with the heavy bell portion facing the ceiling to maximize stability demands.
• Perform the movement on a slight incline to further isolate the clavicular head of the pectoralis major.

Frequently asked

What muscles does the kettlebell reverse bench press work?

The kettlebell reverse 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 reverse bench press?

The kettlebell reverse bench press uses kettlebell.

Is the kettlebell reverse bench press good for beginners?

The kettlebell reverse 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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