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Kettlebell Seated Press
Seated kettlebell press that targets shoulders and triceps to build upper body strength and hypertrophy; uses strict form without leg drive for isolated pressing.
About Exercise
Equipment
Kettlebell, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Abs, Lower Back
Popularity Score
8
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
Traps
6/10Upper Traps
Abs
4/10Rectus Abdominis
Lower Back
4/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit upright on a bench with feet flat on the ground. Rack kettlebells at shoulder level in the crook of each arm with neutral wrists.
- Brace core and maintain upright torso.
- Exhale and press kettlebells overhead by extending arms fully.
- Drive biceps toward ears while keeping elbows under wrists.
- Pause briefly at top with kettlebells over shoulders.
- Inhale and lower kettlebells controlled to rack position.
- Repeat for reps without arching back.
Coaching Tips
Form Cues
- Pack shoulders down
- Drive through elbows
- Maintain neutral spine
- Wrists stacked over elbows
- Core tight
- No leaning
Breathing
Inhale during lowering phase; exhale during pressing phase while bracing core.
Tempo
3-1-1
Range of Motion
Lower from full arm extension overhead to shoulder-level rack; elbows under wrists throughout.
Safety
Safety Notes
- Avoid if acute shoulder pain
- Use light weight for form
- Keep spine neutral to protect back
- Control descent to prevent strain
- Ensure stable seating surface
- Consult pro if rotator cuff issues
Spotting
Spotting not typically required; assist from behind if heavy loads used, or use safeties on rack if available.
Common Mistakes
- Arching lower back
- Shrugging shoulders
- Flaring elbows
- Leaning to sides
- Dropping weights fast
- Poor wrist alignment
When to Avoid
- Shoulder impingement
- Lower back injury
- Wrist instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic extension
Build Up First
- Basic overhead press form
- Core bracing competency
Also known as
Seated KB Press, Kettlebell Shoulder Press Seated
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