Kettlebell Push Up

How to do it

1. Place two kettlebells upright on the floor about shoulder-width apart.
2. Grip a handle in each hand and set up in a high plank with arms straight.
3. Brace your midsection so your body is a straight line from head to heels.
4. Lower your chest between the kettlebells, below the level of the handles.
5. Press back up to straight arms while keeping the bells steady.

Tips

• Keep the wrists straight above the handles so the bells do not tip.
• Use the extra depth for a deeper stretch across the chest.

Common mistakes

• Letting the kettlebells rock or tip over.
• Bending the wrists back.
• Letting the hips sag.

Muscles worked by the Kettlebell Push Up

• Mid chest Primary33%
• Front delts Secondary14%
• Lower chest Primary10%
• Upper chest Secondary10%
• Triceps (lateral head) Secondary9%
• Triceps (medial head) Secondary6%
• Serratus anterior Minor6%
• Triceps (long head) Minor4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%
• Obliques Stabilizer2%

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.

The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Kettlebell Push Up alternatives

Same equipment

• Double Kettlebell Bench PressKettlebell

Different equipment

• Weighted Push UpOther equipment
• Ring Push UpRings

Easier

• Incline Push UpBodyweight
• Push Up on KneesBodyweight

No equipment

• Push UpBodyweight

Make it harder

• Ring Push UpRings
• TRX Push UpTRX
• Archer Push UpBodyweight
• One Arm Push UpBodyweight

Make it easier

• Spiderman Push UpBodyweight
• Divebomber Push UpBodyweight
• Hindu Push UpBodyweight
• Deficit Push UpBodyweight

Similar exercises

• Clap Push UpBodyweight
• Depth Push UpBodyweight
• Plyo Push Up on BoxBodyweight
• Plyometric Push UpBodyweight

Frequently asked questions

What muscles does the Kettlebell Push Up work?

Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.

Is the Kettlebell Push Up good for beginners?

The Kettlebell Push Up is rated intermediate. If you are new, learn the Spiderman Push Up first and build up from there.

What is a good alternative to the Kettlebell Push Up?

For example the Push Up, Weighted Push Up and Ring Push Up. They train mostly the same muscles, some with different equipment.

How do you make the Kettlebell Push Up harder?

Add weight or reps, or move on to the Ring Push Up and TRX Push Up.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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