Kettlebell Neutral-Grip Bench Press
Chest press alternative! Neutral grip reduces shoulder stress. Great for building strength and stability!
The Kettlebell Neutral-Grip Bench Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: exercise bench or kettlebells.
Required Equipment
Kettlebell Neutral-Grip Bench Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Kettlebell Neutral-Grip Bench Press Variations and Alternatives
How to do the Kettlebell Neutral-Grip Bench Press
Start by lying flat on a bench with a kettlebell in each hand. Your feet should be flat on the floor, shoulder-width apart, providing stability.
Hold the kettlebells with a neutral grip (palms facing each other) over your chest with your arms fully extended.
Begin to lower the kettlebells towards your chest by bending your elbows. Keep your wrists straight and elbows at about a 45-degree angle from your body.
Lower the kettlebells until they are near your chest or at a depth that's comfortable without compromising your form.
Push the kettlebells back up to the starting position by contracting your chest muscles and extending your arms fully.
Perform the desired number of reps and sets, ensuring you maintain a controlled movement both on the way down and on the way up.
Safety Tip: It is crucial to control the weight throughout the exercise to prevent injury and ensure the target muscles are effectively engaged. If you are new to this exercise, it may be beneficial to have a spotter or start with a lighter weight to get the proper form down.
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Kettlebell Neutral-Grip Bench Press FAQs
What muscles does the Kettlebell Neutral-Grip Bench Press work?
The Kettlebell Neutral-Grip Bench Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Kettlebell Neutral-Grip Bench Press?
Exercise bench or kettlebells.
Is the Kettlebell Neutral-Grip Bench 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 Neutral-Grip Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Neutral-Grip Bench Press variations and alternatives?
Similar exercises include the Kettlebell Burpee, Kettlebell Arm Bar, Kettlebell Single Chest Press and Kettlebell Deep Push-Up.
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