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Kettlebell One Arm Bench Press

Kettlebell One Arm Bench Press

Note: This is just a visual reference — it may vary depending on your setup.

Strength Chest
Arms Chest Shoulders
Muscle Activation
Chest
80%
Anterior Deltoids
20%
Equipment
Bench Kettlebell
Setup / Starting Position
  • Lie on your back on a flat bench with your feet flat on the ground.
  • Hold a kettlebell in one hand with your arm extended towards the ceiling.
Exercise Position
  • Engage your core muscles and brace your shoulders.
  • Lower the kettlebell towards your chest, keeping your elbow at a 45-degree angle.
Form & Performance
  • Press the kettlebell back up to the starting position, fully extending your arm.
  • Keep your shoulder blades retracted throughout the movement.