Kettlebell Push-Press
Boost strength & power! The Kettlebell Push-Press combines lower body drive with upper body press for a full-body workout.
The Kettlebell Push-Press is a compound exercise that mainly works the shoulders and triceps, with help from the chest. You'll need: kettlebells.
Required Equipment
Kettlebell Push-Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Kettlebell Push-Press Variations and Alternatives
How to do the Kettlebell Push-Press
1. Begin by standing with your feet shoulder-width apart and two kettlebells in the front rack position (kettlebells resting on the back of your forearms which are parallel to the ground, palms facing each other).
2. Engage your core and keep your chest up throughout the exercise.
3. Initiate the movement by performing a slight dip in your knees – like a quarter squat.
4. Explosively extend through your hips and knees to drive the kettlebells overhead, using the momentum from your lower body to assist your arms.
5. As you approach full extension, continue to press the kettlebells until your arms are fully extended overhead.
6. Lower the kettlebells back to the front rack position in a controlled manner.
7. Reset your posture and repeat the movement for the desired number of reps.
Ensure you select an appropriate weight for the kettlebells allowing you to perform the exercise with correct form. If you're new to kettlebell training or the push press, it's recommended to seek guidance from a fitness professional to perfect the technique.
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Kettlebell Push-Press FAQs
What muscles does the Kettlebell Push-Press work?
The Kettlebell Push-Press mainly works the shoulders and triceps, with help from the chest. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Kettlebell Push-Press?
Kettlebells.
Is the Kettlebell Push-Press 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 Push-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Push-Press variations and alternatives?
Similar exercises include the Barbell Behind-Back Push-Press, Kettlebell Clean & Push-Press, Kettlebell Single-Arm Clean & Push-Press and Alternating Kettlebell Press.
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