Kettlebell Reverse Bench Press
Strengthen chest & triceps with this challenging kettlebell variation of the bench press. Build upper body strength and stability.
The Kettlebell Reverse Bench Press is a compound exercise that mainly works the chest and triceps, with help from the back. You'll need: exercise bench or kettlebells.
Required Equipment
Kettlebell Reverse Bench Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lower Chest (pectoralis minor); Boxer Muscle (serratus anterior)
Kettlebell Reverse Bench Press Variations and Alternatives
How to do the Kettlebell Reverse Bench Press
Kettlebell Reverse Bench Press Instructions
A flat bench
Positioning:
Setup: Lie flat on your back on a bench. Ensure that your feet are firmly planted on the ground for stability.
Kettlebell Placement: Hold one kettlebell in each hand. Start with the kettlebells positioned at your chest level. Your palms should face towards your feet (neutral grip).
Elbow Position: Your elbows should be bent at about a 45-degree angle from your torso.
Movement:
Starting Position: With your kettlebells held at chest level, engage your core and press your shoulders into the bench.
Press Up: Exhale as you press the kettlebells upwards. Extend your arms fully but do not lock your elbows at the top of the movement.
Control the Descent: Inhale and slowly lower the kettlebells back down to the starting position at chest level, keeping your elbows bent and controlled.
Repeat: Perform the desired number of repetitions, typically 8-12 for beginners, ensuring to maintain proper form throughout the exercise.
Tips:
Keep your back flat against the bench to avoid arching.
Focus on a controlled movement to engage your chest and triceps effectively.
If you're new to this exercise, consider starting with lighter weights to master the form.
Kettlebell Reverse Bench Press FAQs
What muscles does the Kettlebell Reverse Bench Press work?
The Kettlebell Reverse Bench Press mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Kettlebell Reverse Bench Press?
Exercise bench or kettlebells.
Is the Kettlebell Reverse 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 Reverse Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Reverse Bench Press variations and alternatives?
Similar exercises include the Barbell Reverse Close-Grip Bench Press, Barbell Reverse-Grip Bench Press, Floor Reverse-Grip Press and Dumbbell Reverse-Grip Bench Press.
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