Alternating Kettlebell Bench Press

Body region

• Chest
• Arms
• Shoulders

Equipment

• Kettlebell
• Flat Bench

Technique

1. Sit on the end of a bench with a kettlebell on each thigh, then lie back bringing them to your chest.
2. Press both bells up so the arms are straight over the shoulders, bells resting on the outside of the forearms.
3. Lower one kettlebell under control to the side of your chest while the other arm stays locked out.
4. Press it back up, then lower and press the other side.

Cues

• Keep the wrists stacked over the elbows so the bells do not tip.
• Keep both shoulders and hips flat on the bench.

Common mistakes

• Letting the locked-out arm drift or bend while the other side works.
• Twisting toward the working side.
• Dropping the bells to the floor from full extension instead of bringing them back to the chest first.

Alternatives

• Dumbbell Bench Press
• Barbell Bench Press