Chest
Double Kettlebell Bench Press
The Double Kettlebell Bench Press is a strength exercise with a kettlebell for your chest. Share of the load in the Zulta muscle model: mid chest 33%, front delts 13% and lower chest 12%.
Also known as: double kettlebell press
How to do it
- Lie on a flat bench with a kettlebell in each hand, the bells resting on the outside of your forearms.
- Hold the handles at the sides of your chest with the wrists straight.
- Set your feet and pull your shoulder blades back and down.
- Press both kettlebells up until your arms are straight over your chest.
- Lower them slowly back to the sides of your chest.
Tips
- Grip the handles hard and keep the wrists stacked so the bells do not pull them back.
- Keep the bells on the forearms the whole time, do not let them flop over.
Common mistakes
- Letting the wrists bend back under the weight of the bells.
- Letting the kettlebells swing out to the sides.
- Pressing at different speeds with each arm.
Muscles worked by the Double Kettlebell Bench Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Free implements need more shoulder stabilisation (Saeterbakken 2011). Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Double Kettlebell Bench Press alternatives
Same equipment
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Similar exercises
Frequently asked questions
What muscles does the Double Kettlebell Bench Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Double Kettlebell Bench Press good for beginners?
The Double Kettlebell Bench Press is rated intermediate. If you are new, learn the Dumbbell Bench Press first and build up from there.
What is a good alternative to the Double Kettlebell Bench Press?
For example the Dumbbell Bench Press, Dumbbell Floor Press and Kettlebell Floor Press. They train mostly the same muscles, some with different equipment.
How do you make the Double Kettlebell Bench Press harder?
Add weight or reps, or move on to the Cambered Bar Bench Press and Spoto Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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