Kettlebell Chest Workout

Training the chest with kettlebells?

A common question and occasional complaint when it comes to kettlebell training is in regards to bench pressing. 

Can we do it? If so, how?

First, let me say this: if you have access to dumbbells or barbells, I would suggest using those pieces of equipment for horizontal pressing. If you have access to an adjustable bench along with said dumbbells or barbells – even better.

There's no need to feel like you HAVE to train chest or horizontal pressing patterns with kettlebells. Even if kettlebells are your only equipment, most people would probably prioritize pushups for training this pattern.

But, if you want to use kettlebells for chest pressing, I recommend floor presses.

You can perform this exercise while laying flat out on the floor or from a glute bridge position. The latter will allow for a bigger range of motion, but either variation works fine.

You can go one step further by doing what I call, "top down alternating floor presses." This exercise is more simple than the name implies (it's actually exactly what the name implies, but the name is long, and that scares people...sissies. I digress). 

Lay on the floor and press 2 kettlebells over your chest. This is the starting position. From here, you'll keep the right arm extended, while performing 1 press with the left. Then, hold the left arm extended while you press the right side 1 time. Continue in this alternating fashion.

I like this exercise. It increases time under tension by a whole lot by alternating and adding isometrically holds at peak contraction each rep. One benefit of this is that it makes relatively lighter weights feel heavier. Let's say you're using dumbbells or kettlebells and you've maxed out the dumbbell or kettlebell pairs you have available. Well, one way to continue to progressively overload and challenge your muscles (if you don't have the option to lift more weight) is to select a more challenging variation.

Top down alternating presses are a more challenging variation thanks to this increased time under tension and the isometric holds.

I'm demonstrating with kettlebells while lying on the floor. But this exercise carries over well to flat dumbbell bench presses, as well.

If you want to hit the chest with kettlebells, give this variation a shot.

https://video.wixstatic.com/video/47f4e1_aa4a7964fde14bfca00f56e73c0e0a00/360p/mp4/file.mp4