Seated Kettlebell Shoulder Press

Seated removes leg drive; the kettlebell challenges shoulder stability.

• Compound
• Dumbbell
• Beginner

How to do it

• Seated with your back supported, bells in the front rack
• Press up bringing them slightly together
• Lower under control to your shoulders

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 back come off the pad
• Wrists broken back

Muscles worked

Primary

• Shoulders

Secondary

• Triceps

Alternatives

• Dumbbell Shoulder Press
• Standing Overhead Press