Kettlebell Bench Press

Body region

• Chest
• Arms
• Shoulders

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid

Holds

• Infraspinatus
• Serratus Anterior
• Flexor Carpi Radialis

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. Hold the handles with the bells resting on the outside of the forearms, wrists straight.
3. Press the kettlebells up until your arms are straight over your shoulders.
4. Lower them under control to the sides of your chest.

Cues

• Keep the wrists stacked over the elbows so the bells do not tip.
• Pin the shoulder blades to the bench.

Common mistakes

• Letting the wrists bend back under the weight of the bell.
• Dropping the bells to the floor from full extension instead of bringing them back to the chest first.

Variations

• Alternating Kettlebell Bench Press

Alternatives

• Dumbbell Bench Press
• Barbell Bench Press