This exercise involves using a kettlebell to perform a bench press with one arm at a time. It targets the chest, shoulders, and triceps while also engaging the core for stability.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Targets chest, triceps, and shoulders
- Improves upper body strength and stability
- Engages core muscles for added stability
- Allows for unilateral training, addressing muscle imbalances
- Can be modified for different fitness levels and goals
How to perform
- Start by lying on a bench with your feet flat on the ground and your knees bent.
- Hold a kettlebell in one hand with your arm extended straight up towards the ceiling.
- Slowly lower the kettlebell towards your chest while keeping your elbow close to your body.
- Pause for a moment when the kettlebell is just above your chest.
- Push the kettlebell back up to the starting position, fully extending your arm.
- Repeat for the desired number of repetitions before switching to the other arm.
FRONT VIEW
BACK VIEW
Chest
Primary
Anterior Deltoid
Primary
Triceps
Primary
Abs
Primary
Lower Back
Primary