Strength

Kettlebell Bench Press

The Kettlebell Bench Press targets the chest and arm muscles, boosting upper body strength and stability. Lying on a bench, lift the kettlebells upwards to engage shoulders and core. A great exercise for muscular control.
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Kettlebell Bench Press instructions
Step-by-step instructions
1
Sit on the edge of a bench with a kettlebell in each hand, resting the weights on your legs.
2
Lie down on the bench, and bring the kettlebells up to your chest with your palms facing towards your feet.
3
Make sure your feet are flat on the floor and your back is pressed against the bench.
4
Press the kettlebells up until your arms are straight, ensuring to keep your elbows slightly bent at the top to avoid hyperextension.
5
Slowly lower the kettlebells back down to your chest and repeat for the desired number of repetitions.
Sit on the edge of a bench with a kettlebell in each hand, resting the weights on your legs.
Lie down on the bench, and bring the kettlebells up to your chest with your palms facing towards your feet.
Make sure your feet are flat on the floor and your back is pressed against the bench.
Press the kettlebells up until your arms are straight, ensuring to keep your elbows slightly bent at the top to avoid hyperextension.
Slowly lower the kettlebells back down to your chest and repeat for the desired number of repetitions.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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