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Kettlebell Push-Up
A push-up variation performed with hands gripping kettlebells, targeting the chest, shoulders, and triceps. This exercise enhances stability and increases the range of motion for hypertrophy and strength.
About Exercise
Equipment
Kettlebell, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Lower Chest
Triceps
7/10Lateral Head, Long Head
Shoulders
6/10Anterior Delts
Abs
5/10Rectus Abdominis, Transverse Abdominis
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Place two kettlebells shoulder-width apart on the floor. Assume a high plank position, gripping the handles firmly, with hands directly under the shoulders and body forming a straight line from head to heels.
- Brace your core and maintain a rigid body position.
- Bend your elbows, lowering your chest toward the floor between the kettlebells.
- Keep your elbows tucked close to your body.
- Lower until a deep stretch is felt in the chest.
- Explosively push through the kettlebells to return to the starting plank position.
Coaching Tips
Form Cues
- Maintain a straight line
- Squeeze the handles
- Elbows slightly tucked
- Push the floor away
Breathing
Inhale as you lower your body and exhale forcefully as you push back up, maintaining a tight core brace.
Tempo
2-0-1
Range of Motion
Lower the chest until the shoulders are slightly below the height of the kettlebell handles, maximizing the stretch.
Safety
Safety Notes
- Ensure kettlebells are stable and flat on the ground before starting.
- Do not attempt if acute wrist or shoulder pain is present.
- Use a mat to prevent kettlebells from sliding during the movement.
Spotting
Not recommended; the exercise is self-limiting. Use a standard floor push-up if assistance is needed.
Common Mistakes
- Sagging hips or arching the lower back
- Flaring elbows out wide
- Losing grip stability on the kettlebells
- Shortening the range of motion
When to Avoid
- Acute wrist or shoulder pain
- Severe carpal tunnel syndrome
Flexibility Needed
- Adequate wrist extension mobility
- Shoulder stability
Build Up First
- Ability to perform 10 standard push-ups
- Proficient plank hold
Also known as
KB Push Up, Elevated Push Up, Kettlebell Plank Pushup
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