Chest
Kettlebell Crush Press
The Kettlebell Crush Press is a strength exercise with a kettlebell for your chest. Share of the load in the Zulta muscle model: mid chest 40%, front delts 13% and lower chest 11%.
How to do it
- Lie on a flat bench holding one kettlebell by the sides of the bell, the handle pointing down toward your chest.
- Press your palms hard into the bell and hold it just above your chest.
- Press the kettlebell straight up until your arms are straight.
- Keep squeezing the bell as hard as you can at the top.
- Lower slowly back to just above the chest.
Tips
- The inward squeeze does most of the work, keep it on for the whole set.
- Keep the elbows tucked close to the body.
Common mistakes
- Relaxing the squeeze at the top.
- Letting the kettlebell slide up the palms.
- Flaring the elbows out wide.
Muscles worked by the Kettlebell Crush 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.
Pressing the handles together adds isometric adduction on top of the press. 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.
Kettlebell Crush Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Kettlebell Crush Press work?
Mainly the mid chest and lower chest. The front delts, upper chest and triceps (medial head) assist.
Is the Kettlebell Crush Press good for beginners?
Yes. The Kettlebell Crush Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Kettlebell Crush Press?
For example the Hex Press, Plate Squeeze Press and Squeeze Press. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Crush Press harder?
Add weight or reps, or move on to the Wide Grip Bench Press and Bench 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)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.