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Kettlebell One-Arm Seated Press
A unilateral overhead press using a kettlebell while seated, targeting shoulders, triceps, and upper chest to build upper body strength and stability; addresses imbalances without leg assistance.
About Exercise
Equipment
Kettlebell, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Traps, Lats, Abs, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
8/10Lateral Head, Medial Head
Chest
6/10Upper Chest
Traps
5/10Upper Traps
Lats
4/10Abs
4/10Rectus Abdominis
Forearms
3/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit on a flat bench or floor with feet flat, rack the kettlebell on one shoulder in the crook of your arm, forearm vertical, core braced, and back straight.
- Inhale and brace your core.
- Press the kettlebell overhead by extending your elbow, keeping your wrist straight.
- Rotate your palm forward as you reach full arm extension with bicep near ear.
- Pause briefly at the top.
- Lower the kettlebell slowly back to the rack position by flexing your elbow and pulling with your lat.
- Exhale during the press and maintain an upright torso.
Coaching Tips
Form Cues
- Core tight
- Shoulder down and back
- Elbow flares naturally
- Pull down with lat
- No leaning
- Wrist neutral
Breathing
Inhale deeply before pressing, brace your core, and exhale steadily as you press overhead.
Tempo
2-1-2
Range of Motion
From forearm vertical in rack position to full elbow extension with arm overhead, shoulder flexed to 180 degrees without arching the back.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute shoulder impingement
- Ensure stable seating to prevent tipping
- Do not lock elbows forcefully
- Keep neutral spine to avoid back strain
- Address shoulder mobility issues first
Spotting
Spotting not typically required; use a spotter for heavy sets to assist if form breaks, or perform inside a rack with safeties for similar presses.
Common Mistakes
- Arching lower back
- Leaning to compensate
- Locking elbows hard
- Dropping the weight fast
- Poor rack position
- Head jutting forward
When to Avoid
- Acute shoulder injuries
- Lower back pain
- Wrist instability
- Recent rotator cuff issues
Flexibility Needed
- Shoulder flexion to 160+ degrees
- Thoracic extension
- Wrist mobility for rack
Build Up First
- Basic overhead press form
- Core bracing competency
- Unilateral stability control
Also known as
Single-Arm Seated Kettlebell Press, Seated One-Arm Kettlebell Shoulder Press, One-Arm Seated KB Press
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