The kettle bench press is a standard workout that targets the deltoid muscles, triceps, and upper pectorals.
Both single and dual-arm lifts are possible with the kettlebell. This exercise allows both single and dual-arm lifts.
Required Equipment: Barbell. (Additional weights optional), Flat bench (optional)
ONE-ARM KETTLE BENCH PRESS
This exercise presents many challenges to core muscles.
Being an autonomous exercise, the kettle bench press applies pressure to steady the body as they move the weight by using their core—the kettlebell weight below the handle forcing the person performing the exercise to beat gravity more.
- Begin by sitting upright
- Hold the kettlebell in one hand and use the other hand to support the barbell at the bottom.
- Lie on the bench. Contract your tricep muscle and push the kettlebell to full extension
- Resume the starting position and repeat the desired number of times.
TWO-HAND OVERHEAD KETTLE BENCH PRESS
This is another common form of the kettle bench press that improves shoulder and upper back agility.
It can serve as a pressing drill before a more advanced pressing pattern.
Overturning the kettlebell adds tension to your core muscles because you will be adding an unstable object during the motion.
- Pick the kettlebell and hold it upside down by the horns.
- Press the kettlebell overhead while retaining the central tension.
- Pull the kettlebell back down.
- Resume the starting position and repeat as desired.
- Avoid holding the kettlebell directly over your head. Instead, keep it a little in front of you while holding it at the top position.
- Guard your spine all through the exercise. To do so, squeeze your glutes to avoid stretching out your lower back.
BENEFITS OF THE KETTLEBENCH PRESS
IMPROVED UPPER BODY STRENGTH
The kettle bench press integrates most of the upper body muscle through barbell lifts, so most weightlifting exercises are significantly improved.
Likewise, all muscles of the upper chest work in every bench-press session and are the core movers themselves in other lifting exercises.
Similarly, you can increase your motion range and expand chest muscle engagement and hypertrophy.
IT IS A MEASURE OF THE UPPER BODY STRENGTH
The kettlebell bench press is often used to predict the upper body strength for different movements such as sporting activities.
You can move potentially heavy objects without maintaining your shoulders in gritty positions. Continuous kettle bench press builds up a specific body structure as the exercise incorporates several muscle fibers and moves the chest through one particular motion range.
The resulting body structure is frequently an overall measure of body power.
On the lockout phase, kettle bench workout sessions involve a constant move and press motion of the lateral and medial tricep muscles at varying ranges.
This continuous movement aids the muscle build-up and strengthening. Likewise, you pay more attention to your triceps when performing the kettlebell drill since your palms will be positioned inward.
ALTERNATIVES TO KETTLEBENCH AND PRESS
BOTTOM-UP FLOOR PRESS
Bottom-up floor press aims to improve grip strength and challenge the core muscles’ stability by working them individually and coordinating the side-to-side movement.
- Lie on your back on the floor in such a manner that you can bend your knees and put your feet on the floor.
- Hold a light barbell upside down in that position
- Hold your elbows tight to your side and press up gently.
- Lower gently such that your upper arms gently graze the floor push back up.
ALTERNATING FLOOR PRESS
Alternating floor press has the same advantages as the one-arm kettle bench press. You will detect strength unevenness and redefine your pattern. The core tension increases when you alternate your presses. The reduced motion range is an added advantage to your shoulder muscles.
- Lie on your back and bend your knees with your feet placed on the floor.
- Grasp the barbell handle off to the side close to the curve.
- Maintain your wrists in a stable position. You can bend your wrist frontward to offset the reverse weight pull. With the proper method, you shouldn’t feel pressure on your wrists.
MISTAKES TO AVOID WHILE DOING THE KETTLEBENCH PRESS
SPREADING YOUR ELBOWS OUT
Ensure you pull down the bar as you tug your elbows to your sides. Added weights at this phase may make the workout a little tense.
A little more weight can be added to the barbell over time without exerting much pressure on your shoulders with consistent practice.
Train your biceps, as well as they, play a steadying role when performing the exercise.
BENDING THE WRISTS BACKWARD
New lifters tend to pay less attention to their wrists. Wrists should not be relaxed when performing this exercise because it’s painful and makes you lose strength.
A beginner should choose a barbell that rests on the palms of the hands. Likewise, this method reduces injury risks and improves workout efficiency.
LOSING TENSION THROUGH THE MOTION
Maintain the back tension. As the barbell moves down, move your feet down and concentrate on pushing up starting from your chest. The barbell movement will remain stable and precise.
You can focus solely on your technique and do several reps with little weight to solve this problem.
Maximize muscle engagement. Failure to engage the muscles equals a half-press, in which only half of the arm is stretched above the head.
This move puts you at risk of accidents. Adopt safe drill practices to minimize the risk of injury.
If you’re looking to build a solid upper body and strengthen your tricep muscles, then a kettle bench press is a viable option for you.
You can include the kettle bench press in your daily workout routine or add it as an accessory exercise to change your workout results.
Use the kettlebell properly and find the correct procedure to minimize accident probability and promote better strength training.
Following the proper workout procedure will lessen injury risks, generate a safe workout routine, and experience the best results of this workout.