Kettlebell Bench Press

Kettlebell Bench Press Kettlebell Bench Press

The Kettlebell Bench press is the result of the classic weight lifting movement being introduced to the world of Kettlebell workouts. There is no exercise as popular or as talked about then the Bench Press. Is there a more asked training related question than ‘What do you Bench Press?’


The Bench Press captures the imagination of every young athlete who first enters a gymnasium; the movement represents power and authority and is usually the most performed exercise on a Monday night in any gym in any part of the World. Chest and Biceps day (know to others as Monday) is the universally accepted first workout of the week – though many with a bit of sense opt to Train Legs on a Monday as the Squat rack is usually empty!


The Kettlebell Bench Press offers the Kettlebell aficionado the chance to challenge people on this lift whilst also adding some tremendous benefits to the traditional use of the Barbell on this exercise. During the movement of the Bench press the Pectorals Major and Pectorals Minor are dramatically stressed and the muscular fibre within this wall of muscle surrounding the Heart is called into play to drive a dead weight up off the Chest and into a locked arm position. During the reverse part of the Bench Press the muscles in the Chest and Front Deltoids are forced to support the weight all the way down and continue to stretch until a Barbell makes light contact with the Pecs before being driven back up. The weakest part of the movement from the Athletes point of view is the couple of inches in between the bar touching the Chest and full momentum kicking in about 4 inches above the Chest on the drive upwards. It is always advisable to have a spotter to help touch the bar if it stops moving upwards during this stage of the movement.

Bench Pressing With Kettlebells

The reasons why to Bench Press with kettlebells are endless; there are two reasons which stick out more than any others. Using Kettlebells as oppose to a Barbell requires additional strength when stabilising the weights, to stabilise the Kettlebells requires additional static strength in the Deltoids, Triceps and Pectorals and causes extra strain and muscular fibre tares – all good for encouraging the acquisition of Lean muscle mass. The other massive advantage over using a pair of Kettlebells as oppose to using a Barbell is the additional range of movement which can be used. As the hands can now be lowered beyond the Level of the Chest an additional stretch is placed on the Front Deltoids and pectoral muscles, this also generates extra power potential for the explosion upwards. Again, this extra explosion is more likely to activate fast twich muscle fibres which in turn lead to more muscularity in the pectoral region.

How To Perform The Kettlebell Bench Press

To perform the Kettlebell Bench Press is very similar to the traditional Bench Press in regards to technique and execution of sets and reps.


1) Once in place on the Bench, take hold of a pair of Kettlebells in a locked arm position.


2) Lower the Kettlebells slowly with complete control until they are at the sides on your chest a few centimetres from the Rib Cage.


3) Drive the Kettlebells back upwards to a locked arm position.


*A very basic movement, try the Kettlebell Bench Press today*