Kettlebell Deep Push-Up
Deeper push-ups for serious gains! Kettlebells add range of motion & stability challenge. Level up your strength!
The Kettlebell Deep Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core. You'll need: kettlebells.
Required Equipment
Kettlebell Deep Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Obliques; Deep Core (transverse abdominis)
Kettlebell Deep Push-Up Variations and Alternatives
How to do the Kettlebell Deep Push-Up
Select two kettlebells of equal weight and place them on a stable, flat surface with the handles parallel to each other and just outside shoulder width apart.
Assume a high plank position by gripping each kettlebell handle firmly. Keep your arms straight, wrists in line with your shoulders, and legs stretched out behind you. Your body should form a straight line from heels to head.
Engage your core and glutes to maintain stability throughout the movement.
While maintaining a neutral neck and spine, slowly lower your body by bending your elbows until your chest goes deeper than the level of the kettlebell handles. Your elbows should remain close to your body rather than flaring out to the sides.
Pause briefly at the bottom of the movement, ensuring that your chest does not touch the floor.
Exhale as you press back up to the starting position, straightening your arms and pushing the kettlebells away from the floor.
Repeat the movement for the desired number of repetitions and sets.
Make sure to perform the exercise in a controlled manner to maximize muscle engagement and reduce the risk of injury. Adjust the size or weight of the kettlebells accordingly to match your strength level. Always consult a fitness professional before starting any new exercise regimen, especially with exercises that involve added complexity like the Kettlebell Deep Push Up.
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Kettlebell Deep Push-Up FAQs
What muscles does the Kettlebell Deep Push-Up work?
The Kettlebell Deep Push-Up mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Kettlebell Deep Push-Up?
Kettlebells.
Is the Kettlebell Deep Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Deep Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Deep Push-Up variations and alternatives?
Similar exercises include the Dumbbell Elevated Push-Up, Parallel-Bar Deep Push-Up, Dumbbell Bear Crawl Push-Up and Dumbbell Deep Push-Up & Renegade Row.
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