Exercise Video
10+ Kettlebell chest exercises. Build a bigger natural chest.
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10+ Kettlebell chest exercises. Build a bigger natural chest.
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Can you build a bigger chest with kettlebells? This question comes up regularly. And diehard dumbbell advocates will say “no”, but…
“A weight is a weight.”
It comes down to how you use it or know how to use it. If kettlebells would be no good for the chest then neither would dumbbells.
There are plenty of kettlebell exercise variations in this video, whether they work for you or not will come down to how you program them.
Kettlebell Exercise Information
The Chest Press is a Loaded Exercise upon which the following exercises build:
Individual exercise information is available by clicking the links above, and more detailed information specified for the Chest Press can be found below.
Press
The press is an exercise where a weight is pressed away from the body. It is not the same as a push-up, as in a push-up the body is pushed away from the ground or another object.
A press can be performed while standing or laying down. While laying down, the angle of the body can also vary, i.e. incline or decline.
The main movers for the press are the delts, pecs, and triceps. How much the pecs are involved will depend on whether it's performed from a supine position or not and the angle of the arm.
Even within the shoulder or chest press exercise, there are many different variations created by the angle at which the arm is positioned. The angle and body position has an impact on what muscles or part of the muscles do most of the work.
The chest press is a variation of the press in which the targeted muscles are the chest. The angle at which the press is performed from a supine position will determine the work that the chest needs to do. The pectoralis major is the muscle targeted. There is the pectoralis major and minor in the chest. however, the minor is attached to the scapula and the major is attached to the upper arm, hence, the one that moves the weight.
RPM
Slow tempo:
4RPM for the Chest Press at a fast tempo.
Fast tempo:
32RPM for the Chest Press at a fast tempo.
Alternatives
Alternatives for this exercise are:
Common Mistake(s):
This information flows through from Press
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Not straightening the arm when overhead
The elbow is still bent and the arm is not straightened once the weight is overhead.
Chest Press
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Not keeping the weight above the elbow
At the start of the movement the weight is resting on the biceps or anywhere else other than right above the elbow.
Parent exercise: Press
This is a: Loaded Exercise
Is loaded with equipment: Kettlebell
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On-page quicklinks:
- Technique
- Form
- Video
- Photo Gallery
- Muscles Used
- Calories Burned
- Common Mistakes
- Benefits/Goals
- Reviews
Related Video(s):
Exercise Photo Gallery
Chest Press
Side View
This is a collection of photos for the side view of this exercise.
Related Workouts or Warm-ups
Form and Technique
This section explains the form and technique for the Chest Press exercise.
As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.
Set-Up
- Roll and scoop one kettlebell up From a supine position, roll onto the side and scoop the kettlebell up with a good hand insertion an…
- Curl the other kettlebell up Insert the hand into the window and curl the kettlebell into racking position.…
- Move the weight into starting position for the chest press Bring the elbows out and into starting position. If the kettlebell is still resting on the biceps, b…
- Tense the core Tense the abdominals and obliques like you are expecting an impact in the stomach. Pull the armpits…
- Position the feet for stability If the focus is on moving heavy weight, then your objective is to remove instability and create stab…
Form
- Keep the spine pressed into the ground Push the lumbar spine into the ground; Push the thoracic spine and shoulder blades into the ground;…
Goal
To move the weight so it’s positioned above the chest with straight arms.
Muscles Used:
If no muscles or no prime movers are listed, drill down deeper by selecting an exercise variation..
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Shoulder Horizontal Adduction Prime Mover Concentric Phase
Agonists and synergists are combined under the umbrella of prime-movers.
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Deltoid Anterior Head
Body Part(s): Upper Body / Arms / Shoulder / Anterior
Muscle group: Deltoids
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Pectoralis Major
Body Part(s): Upper Body / Chest
Muscle group: Pectoralis
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Deltoid Anterior Head
Exercise Variations
Exercise variation(s) that are based upon this exercise:
Lateral Info:
Bilateral Exercise, Bilateral Load, Unilateral Exercise, Unilateral Load
Exercise Benefit(s):
Strength Chest, Strength Shoulder
Body Position(s):
Kettlebell Grip(s):
Bottoms Up Grip, Crush Grip, Flat Hand Grip, Goblet Grip, Horn Grip Upside Down, Loose Grip, Open Hand Horn Grip, Open Palm Grip, Racking Grip, Racking Safety Grip, Stacking Grip, Waiters Grip
Exercise Speed(s):
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Calculate Calories Burned
Results
Kcal/min = (enter required values and click calculate)
Total kcals burned = (enter required values and click calculate)
Minutes worked = (enter required values and click calculate)
