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Kettlebell Bench Press 10s · no sound

Kettlebell Bench Press

A flat-bench press performed with kettlebells — the off-center load that challenges chest, triceps, and shoulder stability.

Primary muscle
Chest
Equipment
Kettlebell
Difficulty
Beginner
Movement
Push
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How to do it

  1. Sit on a flat bench with two kettlebells resting on your thighs, gripping the handles with palms facing in.
  2. Lie back on the bench while using your knees to kick the kettlebells up to a racked position at your shoulders.
  3. Set your back with your shoulder blades pulled down and squeezed together against the bench.
  4. Press both kettlebells straight up to full arm extension, rotating the palms slightly inward at the top.
  5. Lower the kettlebells slowly back to the racked position with the bells resting against your forearms.
  6. Pause briefly at the bottom, then press back up explosively for the next rep.

Common mistakes

  • Letting the bells dangle off the wrists, which strains the wrist joints and shortens the working range.
  • Pressing the kettlebells out of sync, which creates side-to-side wobble and reduces total load tolerance.
  • Losing the shoulder-blade squeeze mid-rep, causing the shoulders to roll forward under load.
  • Flaring the elbows wide to 90 degrees, which strains the front shoulders and removes the chest from the lift.

Muscles worked

Primary
Chest
Secondary
Triceps

Same movement, other equipment

Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight Cable Bench Press Beginner Cable Bench Press Chest Cable Machine Cable Chest Press Beginner Cable Chest Press Chest Cable Machine Cable Decline Bench Press Beginner Cable Decline Bench Press Chest Cable Machine

Similar exercises

Kettlebell Incline Bench Press Beginner Kettlebell Incline Bench Press Chest Kettlebell Plyo Kettlebell Pushups Advanced Plyo Kettlebell Pushups Chest Kettlebell Archer Push-Up Advanced Archer Push-Up Chest Bodyweight Barbell Bench Press Intermediate Barbell Bench Press Chest Barbell Barbell Floor Press Intermediate Barbell Floor Press Chest Barbell

Good to know

What muscles does the Kettlebell Bench Press work?
Mainly the chest. It also works the triceps.
What equipment do you need for the Kettlebell Bench Press?
It uses a kettlebell. Without it, the Bodyweight Knee Push Ups and the Cable Bench Press train the same muscles the same way.
Is the Kettlebell Bench Press good for beginners?
GymVim rates it beginner.

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