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

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

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Cable Kickback, Cable
Type: Upper, Push
Target: Triceps

Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps

Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

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

Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

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

Handstand Push Up, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Incline Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Incline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Incline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Incline Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Incline Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Incline Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders

Incline Chest Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Incline Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Incline Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Lateral Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Lateral Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Lateral Raise, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Lateral Raise, Leverage Machine
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Legs Up Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Overhead Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Overhead Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Overhead Press, EZ Bar
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Pec Deck, Leverage Machine
Type: Upper, Push
Target: Chest

Push Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Biceps, Chest

Push Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Biceps, Chest

Push Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Biceps, Chest

Push Press, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Biceps, Chest

Push Up, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Push Up, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Seated Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Seated Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Seated Overhead Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Shoulder Press, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Shoulder Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Shoulder Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Shoulder Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Shoulder Press, Leverage Machine
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Shoulder Press Parallel Grip, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Skullcrusher, Barbell
Type: Upper, Push
Target: Triceps

Skullcrusher, Cable
Type: Upper, Push
Target: Triceps

Skullcrusher, Dumbbell
Type: Upper, Push
Target: Triceps

Skullcrusher, EZ Bar
Type: Upper, Push
Target: Triceps

Thruster, Barbell
Type: Upper, Lower, Push
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Chest, Calves, Triceps

Triceps Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders

Triceps Dip, Leverage Machine
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders

Triceps Extension, Barbell
Type: Upper, Push
Target: Triceps

Triceps Extension, Cable
Type: Upper, Push
Target: Triceps

Triceps Extension, Dumbbell
Type: Upper, Push
Target: Triceps

Triceps Extension, Band
Type: Upper, Push
Target: Triceps

Triceps Pushdown, Cable
Type: Upper, Push
Target: Triceps