Kettlebell Bench Press

A flat-bench press performed with kettlebells — the off-center load that challenges chest, triceps, and shoulder stability.

Chest Kettlebell Strength

Step by step

1. Sit on a flat bench with two kettlebells resting on your thighs, gripping the handles with palms facing in.
2. Lie back on the bench while using your knees to kick the kettlebells up to a racked position at your shoulders.
3. Set your back with your shoulder blades pulled down and squeezed together against the bench.
4. Press both kettlebells straight up to full arm extension, rotating the palms slightly inward at the top.
5. Lower the kettlebells slowly back to the racked position with the bells resting against your forearms.
6. Pause briefly at the bottom, then press back up explosively for the next rep.

Muscles and equipment

Target muscle

Mid chest

Secondary muscles

Triceps

Equipment

Kettlebell

Type

Strength

Similar exercises

• Barbell Bench PressMid chest · Barbell
• Bodyweight Elevated Push UpMid chest · Bodyweight
• Bodyweight Knee Push UpsMid chest · Bodyweight