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Kettlebell Seated Overhead Press 5s · no sound

Kettlebell Seated Overhead Press

A strict seated press with two kettlebells that isolates the shoulders and triceps without leg drive.

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

  1. Sit on a bench with back support and a kettlebell in each hand, racked at your shoulders.
  2. Plant your feet flat on the floor and brace your core to lock the torso in place.
  3. Press both kettlebells straight up overhead until the arms are fully extended.
  4. Finish with the wrists stacked over the elbows and the bells resting on the back of the forearms.
  5. Lower the bells slowly back to the rack position with elbows tracking forward, not flaring wide.
  6. Pause briefly at the bottom, reset the brace, and press again for the next rep.

Common mistakes

  • Arching the lower back to leverage the press instead of staying braced and vertical.
  • Letting the wrists bend backward at lockout, which strains the joint.
  • Pressing the bells out in front of the head instead of straight up over the shoulders.
  • Bouncing the kettlebells off the shoulders at the bottom instead of pausing under control.

Muscles worked

Primary
Front Delts
Secondary
Triceps

Same movement, other equipment

Band Overhead Press Beginner Band Overhead Press Front Delts Resistance band Cable Overhead Press Beginner Cable Overhead Press Front Delts Cable Machine Dumbbell Seated Overhead Press Beginner Dumbbell Seated Overhead Press Front Delts Dumbbell Dumbbell Single Arm Neutral Overhead Press Beginner Dumbbell Single Arm Neutral Overhead Press Front Delts Dumbbell

Plans that include the Kettlebell Seated Overhead Press

Athletic Foundations
Athletic Foundations
Days a week
3× a week
Session
~40 min
Level
Beginner
Equipment
Gym
 Functional Basics
Functional Basics
Days a week
3× a week
Session
~35 min
Level
Beginner
Equipment
Gym

Similar exercises

Kettlebell Clean & Press (Double) Advanced Kettlebell Clean & Press (Double) Front Delts Kettlebell Kettlebell Push Press Beginner Kettlebell Push Press Front Delts Kettlebell Kettlebell Thruster Intermediate Kettlebell Thruster Front Delts Kettlebell One-Arm Kettlebell Military Press To Side Beginner One-Arm Kettlebell Military Press To Side Front Delts Kettlebell Two-Arm Kettlebell Military Press Intermediate Two-Arm Kettlebell Military Press Front Delts Kettlebell

Good to know

What muscles does the Kettlebell Seated Overhead Press work?
Mainly the front delts. It also works the triceps.
What equipment do you need for the Kettlebell Seated Overhead Press?
It uses a kettlebell. Without it, the Band Overhead Press and the Cable Overhead Press train the same muscles the same way.
Is the Kettlebell Seated Overhead Press good for beginners?
GymVim rates it beginner.

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