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Kettlebell Bench Press
Kettlebell bench press that targets chest, shoulders, and triceps to build upper body strength and stability; the offset load engages core and improves coordination.
About Exercise
Equipment
Kettlebell, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Abs, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Abs
4/10Rectus Abdominis
Forearms
4/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Set up two kettlebells on the floor in front of a flat bench. Sit on the bench edge, grab the handles, and rest them on your quads before lying back.
- Lie back on the bench with kettlebells at chest level, feet flat on floor.
- Brace core and squeeze glutes into bench.
- Press kettlebells upward toward ceiling, extending arms fully without locking elbows.
- Squeeze chest at the top.
- Lower kettlebells slowly to starting position near chest.
- Maintain elbows at 45-degree angle throughout.
Coaching Tips
Form Cues
- Wrists straight over elbows
- Elbows tucked at 45 degrees
- Drive through heels
- Squeeze chest at top
- Control the descent
Breathing
Inhale as you lower the kettlebells; exhale as you press up. Brace core before each rep.
Tempo
3-1-1
Range of Motion
Lower until elbows are at bench level; press until arms are nearly straight above chest.
Safety
Safety Notes
- Start with light weight to master form
- Avoid wrist bend to prevent strain
- Engage core to protect lower back
- Use spotter for heavy loads
- Warm up shoulders before starting
Spotting
Spot at wrists during heavy sets; assist upward if needed. For beginners, use safeties or lighter loads.
Common Mistakes
- Flaring elbows wide
- Bending wrists backward
- Arching back excessively
- Using momentum to press
- Locking elbows at top
When to Avoid
- Shoulder impingement
- Wrist injuries
- Lower back issues
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist neutrality
Build Up First
- Master basic bench press form
- Grip strength for kettlebells
Also known as
KB Bench Press, Double Kettlebell Chest Press, Kettlebell Floor Press
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