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Kettlebell Incline Bench Press
Kettlebell incline bench press that targets upper chest, front shoulders, and triceps to build upper body strength and hypertrophy; emphasizes clavicular head with neutral grip on adjustable bench.
About Exercise
Equipment
Kettlebell, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Abs
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
10/10Upper Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Abs
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust incline bench to 30-45 degrees. Sit on edge, hold kettlebells on quads, lie back with feet flat, position kettlebells at chest with neutral grip.
- Inhale and brace core.
- Press kettlebells upward toward ceiling, extending arms.
- Squeeze chest at top without locking elbows.
- Exhale and lower kettlebells controlled to chest.
- Repeat for reps.
- Sit up carefully to rerack.
Coaching Tips
Form Cues
- Elbows at 45 degrees from torso
- Squeeze shoulder blades down
- Drive through heels
- Keep wrists neutral
- Press in arc path
Breathing
Inhale during lowering phase; exhale forcefully during press while bracing core.
Tempo
3-1-2
Range of Motion
Lower kettlebells to chest level with elbows at 90 degrees; press to full arm extension without elbow lockout.
Safety
Safety Notes
- Avoid if acute shoulder pain present
- Ensure bench is locked securely
- Use lighter weight if grip unstable
- Stop if rotator cuff discomfort occurs
- Feet must stay planted for stability
Spotting
Spot from behind bench by assisting at elbows if needed; for heavy sets, use power rack safeties or prefer lighter loads without spotter.
Common Mistakes
- Flaring elbows wide
- Arching lower back excessively
- Bouncing weights off chest
- Dropping hips from bench
- Locking elbows at top
When to Avoid
- Shoulder impingement
- Rotator cuff injury
- Pectoral strain
Flexibility Needed
- Shoulder flexion to 150 degrees
- Thoracic extension
- Wrist mobility for neutral grip
Build Up First
- Master flat bench press
- Proper bracing technique
- Kettlebell handling proficiency
Also known as
KB Incline Press, Incline Kettlebell Chest Press, Kettlebell Upper Chest Press
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