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Kettlebell One-Arm Bench Press

Intermediate

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Unilateral kettlebell press from a bench targeting chest, shoulders, and triceps while building core stability and addressing imbalances for functional strength.

About Exercise

Equipment

Kettlebell, Flat Bench

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Chest, Triceps

Secondary Muscles

Abs, Obliques, Forearms

Popularity Score

Goals

Strength

Hypertrophy

Stability

Training Style

Functional Training

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Yes

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Chest

9/10

Mid Chest

Triceps

8/10

Lateral Head, Medial Head

Shoulders

7/10

Anterior Delts

Abs

5/10

Rectus Abdominis

Obliques

5/10

External Obliques

Forearms

4/10

Flexors

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

60-120 seconds

How to Perform

Sit on the end of a flat bench with kettlebell in one hand, lie back while keeping the weight at shoulder level, feet flat on floor, and brace core for stability.

Brace core and take a deep belly breath.
Press kettlebell straight up toward ceiling by extending arm fully without locking elbow.
Lower kettlebell slowly back to shoulder position with control.
Maintain neutral wrist and elbow at 45-degree angle.
Repeat for reps, then switch sides.

Coaching Tips

Form Cues

Brace core tight
Elbow tucked at 45 degrees
Press straight up
Squeeze handle hard
Keep body stable

Breathing

Inhale as you lower the kettlebell, exhale forcefully as you press up while bracing your core.

Tempo

3-1-1

Range of Motion

Lower until upper arm is parallel to floor, press until arm is fully extended above chest without elbow hyperextension.

Safety

Safety Notes

Start with light weight to master form
Avoid if acute shoulder injury present
Consult professional for back issues
Do not lock elbows at top
Use free hand for support when needed

Spotting

Use free hand to assist racking or unracking the kettlebell; self-spot for stuck reps by supporting under elbow; not typically needed for moderate weights.