How to perform Kettlebell Bench Press with proper form
Equipment Needed
- A pair of kettlebells
- A flat bench
Setup
- Positioning: Lie back on the bench with your head, shoulders, and hips in contact with it.
- Kettlebell Placement: Hold a kettlebell in each hand, resting them at shoulder height near your chest.
Execution
- Starting Position: Keep your wrists straight, elbows tucked close to your body, and feet flat on the floor for stability.
- Pressing: Push the kettlebells upward by extending your arms straight up over your chest. Maintain control of the weights throughout the movement.
- Top Position: At the top, your arms should be fully extended, and kettlebells positioned directly above your shoulders. Avoid locking your elbows.
- Lowering: Slowly lower the kettlebells back to the starting position at shoulder height, keeping your elbows close to your sides.
Tips for Proper Form
- Engage Core: Keep your core tight to support your back and maintain stability.
- Neutral Grip: Use a neutral (palms facing each other) grip for better wrist alignment.
- Breathing: Exhale while pressing the kettlebells up, inhale while lowering them.
- Control: Perform the movement slowly to engage muscles effectively and prevent injury.
Common Mistakes
- Flared Elbows: Avoid letting your elbows drift away from your body.
- Arching Back: Keep your lower back in contact with the bench to prevent strain.
- Uneven Press: Ensure both kettlebells move in unison to prevent imbalance.
Conclusion
Perform the kettlebell bench press with focus on control and form to maximize effectiveness and minimize the risk of injury.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest