Lie flat on a bench with your feet firmly on the ground. Hold a kettlebell in one hand, palm facing forward, with the weight resting on the back of your wrist. Extend your arm directly above your chest.
Execution
Slowly lower the kettlebell toward your chest by bending your elbow, then press it back to the starting position by straightening your arm. Keep your wrist stable and movements controlled throughout.
Equipment required
Flat Bench, Kettlebell
Target muscles
Chest
More Detailed Information
One-Arm Kettlebell Chest Press
How to Do:
Setup
Lie flat on a bench with your feet firmly planted on the ground. Hold a kettlebell in one hand with your palm facing forward and the weight resting on the back of your wrist. Extend your arm so the kettlebell is directly above your chest.
Lower Down
Slowly lower the kettlebell toward your chest by bending your elbow. Keep your movement controlled to avoid letting the kettlebell wobble. Inhale as you lower.
Push Up
Press the kettlebell back to the starting position by straightening your arm. Exhale as you push, keeping your wrist stable and your core engaged for balance.
Switch Sides
Complete the desired number of repetitions on one arm, then switch to the other arm and repeat.
Benefits:
The one-arm kettlebell chest press enhances unilateral chest, shoulder, and triceps strength while improving core stability due to the offset load of the kettlebell. It challenges wrist stability and grip strength, making it an effective exercise for improving functional pressing movements.
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