Kettlebell Bench Press

The offset centre of mass of a kettlebell adds a stability challenge to the horizontal press.

• Compound
• Dumbbell
• Beginner

How to do it

• Bells resting on the back of your wrists
• Retract your shoulder blades and lower under control
• Press straight, stabilising the bell

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Letting your wrist bend backwards
• Losing your scapular retraction

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Shoulders

Alternatives

• Dumbbell Bench Press
• Bench press