The Kettlebell Bench Press is a beginner-friendly kettlebell strength exercise that targets the chest, with the triceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesChest
Secondary musclesTriceps
EquipmentKettlebell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Kettlebell Bench Press
Sit on a flat bench with two kettlebells resting on your thighs, gripping the handles with palms facing in.
Lie back on the bench while using your knees to kick the kettlebells up to a racked position at your shoulders.
Set your back with your shoulder blades pulled down and squeezed together against the bench.
Press both kettlebells straight up to full arm extension, rotating the palms slightly inward at the top.
Lower the kettlebells slowly back to the racked position with the bells resting against your forearms.
Pause briefly at the bottom, then press back up explosively for the next rep.
02 The payoff
Why it earns its spot
Builds horizontal pressing strength with a real stability demand.
Develops the chest, triceps, and front shoulders together.
Strengthens the rotator cuff for healthier overhead and pressing work.
03 Don't do this
Common mistakes
Letting the bells dangle off the wrists, which strains the wrist joints and shortens the working range.
Pressing the kettlebells out of sync, which creates side-to-side wobble and reduces total load tolerance.
Losing the shoulder-blade squeeze mid-rep, causing the shoulders to roll forward under load.
Flaring the elbows wide to 90 degrees, which strains the front shoulders and removes the chest from the lift.
EGON Put it on record
Track it in EGON.
Log every set of the Kettlebell Bench Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
