When you’re training your chest, you probably use dumbbells and barbells to get the job done. But, kettlebells are a great alternative and can be just as effective for building strength and muscle mass.
Today, we’re going to look at some of the best kettlebell chest exercises to do during your next chest day. We’ll then leave you with a sample workout that you can try for yourself. Are you ready? Let’s get started!
Are Kettlebells Effective for Training the Chest?
Kettlebells are a highly effective way to train the chest because they allow you to focus on multiple parts of the chest and different movements with minimal equipment needed.
The free movement of the kettlebells will allow you to access a wider range of motion and hit different angles of the muscle of the chest. Working different angles of the chest muscles will allow you to have a better-developed and stronger chest overall!
The Best Kettlebell Chest Exercises
If you are looking to train your chest but are limited on equipment, grab yourself a set of kettlebells, and let’s get to work with the exercises laid out below!
Here's the gear you'll need:
10. Kettlebell Floor Chest Press
This is a great exercise to isolate each side of your chest and hit the pecs, shoulders, and triceps. Because there isn’t as much range of motion as a bench press you will be using more triceps in this movement.
- Begin by laying on your back, knees bent, feet flat on the floor, hips bridged.
- With the kettlebells on the floor by your side, lift the kettlebells up so your elbows are bent with your wrist stack above your elbows.
- Press both kettlebells up towards the ceiling maintaining palms facing each other
- Lower the bells back down towards the ground until your elbows touch the ground and repeat
Be sure to keep the kettlebells aligned over your wrist and wrist kept neutral to maximize safety.
9. Kettlebell Seesaw Press
This is a great exercise that will hit multiple muscle groups challenging your pecs as well as your shoulders and core.
- Begin by laying on your back, knees bent, feet flat on the floor, hips bridged.
- With the kettlebells on the floor by your side, lift the kettlebells up so your elbows are bent with your wrist stacked above your elbows.
- Begin by pressing one kettlebell up towards the ceiling, then as you lower that kettlebell back to your chest simultaneously press the other kettlebell up towards the ceiling.
- Repeat for the desired amount of reps.
For more advanced movement you can allow one shoulder blade to come off the ground as you press the kettlebell towards the ceiling adding in some thoracic rotation and core work.
8. Decline Floor Fly
The Decline Floor Fly is a great exercise with kettlebells that will be more challenging than using dumbbells because of the kettlebells offset center of mass. With this offset center of mass, gravity will have a great effect on the weight that is used.
- Begin by laying on your back, knees bent, feet flat on the floor, hips bridged.
- With the kettlebells on the floor by your side, lift the kettlebells up so your elbows are bent with your wrist stacked above your elbows.
- Begging by pressing the kettlebells up towards the ceiling, palms facing each other.
- Keeping your elbows bent slowly lower your arms out directly from your shoulders towards the floor
- Stop when you feel a good stretch in your chest then press and return the kettlebells back over your chest
Be sure to choose the correct weight and try to start slow and stop if something doesn't feel safe or correct.
7. Kettlebell Pullover
This is a great exercise that can target the upper chest as well as your upper back, building muscle in more than just one area!
- Begin by laying on your back on a bench, feet firmly on the floor, and hips in a bridge position holding the kettlebell by the horns above your chest.
- Squeezing the kettlebell tightly, lower the kettlebell over your head keeping a slight bend in your elbows
- Once the kettlebell is overhead, keep squeezing and pull the kettlebell back over your chest
The key to getting the most out of this exercise is for your chest to maintain that squeeze of the kettlebell all the way through the movement.
6. Crush Grip Floor Press
One of the biggest benefits of the crush grip floor press is being able to focus on your inner chest muscles AND only using one heavy kettlebell. Again, minimizing equipment and maximizing training!
- Begin laying on your back on the ground with your knees bent, feet flat on the ground.
- Holding onto the bell of the kettlebell with both hands, squeeze your hands together tightly, and begin to press the kettlebell over your chest towards the ceiling.
- Keeping pressure squeezed tightly lower the kettlebell back towards your chest
Be sure to choose the appropriate kettlebell weight for this exercise.
5. Kettlebell Pushup
The Kettlebell Push Press involves the whole body while performing this exercise versus the strict Kettlebell overhead press. This exercise will target the entire tricep as well as the stability of the shoulder.
- Begin with the kettlebell in the front rack position on your right shoulder
- Quickly bend the knees, dipping down
- Then simultaneously quickly stand and press the kettlebell overhead
- Return the kettlebell back to the shoulder with a soft knee
4. Half Get Up Kettlebell Press
Similar to the half-Turkish Getup but the kettlebell will stay on the shoulder at the start. This is a complicated exercise that incorporates shoulders, hips, and core all together. Begin laying on your back with the kettlebell in your right hand with your right knee bent foot on the floor and left leg and arm straight about 45 degrees away from your body.
- Begin to rock up onto the left forearm, then onto the hand
- Once on the hand press the kettlebell up toward the ceiling
- Then lower the kettlebell back towards the shoulder then slowly lower yourself to the forearm and then back onto your back
Be sure to start with a lighter weight to get the movement down first then progress up in weight once you feel comfortable.
3. Close Grip Kettlebell Pushup
This is a great exercise for targeting the inner chest and challenging the stabilizers of the chest at the same time too.
- Begin with the kettlebell laying on the ground flat on it’s side
- Start by placing both hands on the bell of the kettlebell keeping both feet wide
- Lower your body towards the kettlebell by bending both elbows squeezing your chest and maintaining your plank through the range of motion
- Press yourself back to the top of your plank by extending your elbows
Maintaining your feet wide will help you stay stable on top of the kettlebell. If you feel uncomfortable with both hands on the bell go to the offset push-up.
2. Offset Pushup
This is a great exercise to help increase the stretch or muscle fibers used on one side of the chest during a pushup!
- Begin with one kettlebell on the ground laying on its side
- Place one hand on the bell of the kettlebell and another hand on the ground
- Begin to lower yourself toward the ground bending both elbows and maintaining a strong plank
- Return to the top of your plank by pressing equally through both hands and extending your elbows
Be sure to have the kettlebell stable and your hand placed in the center of the bell for maximum safety.
1. Incline Press Out
This is a great exercise to target the upper inner chest! Again using one heavier kettlebell maximizes your training.
- Begin holding onto the bell of the kettlebell with both hands squeezing your chest together tightly
- Begin to extend the arms pressing the kettlebell outwards and upwards at the same time
- Maintaining pressure on the bell, pull the kettlebell back towards the chest.
Be sure to choose a heavy enough kettlebell to make the exercise challenging but not compromise form or range of motion.
Sample Kettlebell Chest Workout
Below is a sample workout that you can use to get your kettlebell chest workout started today. Use this workout as a guide that you can use for later and build your own.
- Offset Push Up: 10-12 reps x 3 sets
- Decline Floor Fly: 10-12 reps x 3 sets
- Kettlebell Pullover: 10-12 reps x 3 sets
- Incline Press Out: 10-12 reps x 3 sets
- Kettlebell Seesaw Press: 10-12 reps x 3 sets
Main Takeaways
There you have it. Next time you go to the gym, you’ll have ten new kettlebell chest exercises you can do. While not as popular as a bench press or dumbbell flyes, kettlebell exercises can help you build the upper body you want.
For more exercises that you can do at the gym or at home, check out our TRX Training Club or snag a pair of kettlebells for yourself and get to work.
