Kettlebell One Arm Bench Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Kettlebell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoid Anterior, Triceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Single Arm Kettlebell Bench Press
Visualised Target Muscle Groups
Front
Back
How to: Kettlebell One Arm Bench Press
- Lie back on a bench with your feet flat on the ground.
- Hold the kettlebell in one hand, with your elbow bent at 90 degrees.
- Press the kettlebell upwards until your arm is fully extended.
- Lower the kettlebell back down to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting the kettlebell too far forward.
- Not using the full range of motion.
- Letting the shoulder rise during the press.
Modifications
- Use a lighter kettlebell to reduce strain.
- Perform the press seated to provide more support.
Tips
- Keep your back flat against the bench.
- Engage your core to stabilize your body.
- Avoid arching your back during the lift.
Tags
chest
kettlebell
strength
pectoralis major
shoulders
triceps
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