Kettlebell Seated Neutral-Grip Shoulder Press
Build shoulder strength with Kettlebell Seated Neutral-Grip Shoulder Press! Target deltoids, triceps, and chest in this effective exercise.
The Kettlebell Seated Neutral-Grip Shoulder Press is a compound exercise that mainly works the shoulders, with help from the chest and triceps. You'll need: exercise bench or kettlebells.
Required Equipment
Kettlebell Seated Neutral-Grip Shoulder Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Kettlebell Seated Neutral-Grip Shoulder Press Variations and Alternatives
How to do the Kettlebell Seated Neutral-Grip Shoulder Press
Start by selecting an appropriate weight for your kettlebells and sitting down on a bench with a backrest to help maintain proper posture.
Pick up the kettlebells using a neutral grip (palms facing each other) and bring them to shoulder level, making sure your feet are planted firmly on the ground.
Your elbows should be pointing forward and the kettlebells should be at ear level.
Press the kettlebells vertically upwards until your arms are extended above your head, but do not lock out your elbows at the top.
Keep your core engaged and back straight throughout the entire motion to avoid arching your lower back.
Slowly lower the kettlebells back down to the starting position at shoulder level, controlling the weight on the way down.
Perform the desired number of repetitions, making sure to maintain the neutral grip and proper form throughout the set.
This exercise primarily targets the deltoid muscles in the shoulders while also engaging the triceps and upper chest muscles to a lesser degree. It is important to breathe out on the effort (pressing up) and breathe in as you bring the kettlebells back to the starting position. Adjust the weight of the kettlebells according to your strength level, and avoid using momentum to lift the weights—this can cause injury and reduces the effectiveness of the exercise.
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Kettlebell Seated Neutral-Grip Shoulder Press FAQs
What muscles does the Kettlebell Seated Neutral-Grip Shoulder Press work?
The Kettlebell Seated Neutral-Grip Shoulder Press mainly works the shoulders, with help from the chest and triceps. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Kettlebell Seated Neutral-Grip Shoulder Press?
Exercise bench or kettlebells.
Is the Kettlebell Seated Neutral-Grip Shoulder 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 Seated Neutral-Grip Shoulder Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Seated Neutral-Grip Shoulder Press variations and alternatives?
Similar exercises include the Band Seated Neutral-Grip Shoulder Press, Kettlebell Overhead Bottom-Up Press, Kettlebell Half Kneeling Shoulder Press and Kettlebell Incline Hammer Press.
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