Kettlebell Seated Single-Arm Military-Press
Build upper body strength with the Kettlebell Seated Single-Arm Military Press. A challenging exercise to target your shoulders & core!
The Kettlebell Seated Single-Arm Military-Press is a compound exercise that mainly works the shoulders, with help from the triceps and core. You'll need: exercise bench or kettlebells.
Required Equipment
Kettlebell Seated Single-Arm Military-Press Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Kettlebell Seated Single-Arm Military-Press Variations and Alternatives
How to do the Kettlebell Seated Single-Arm Military-Press
Begin by sitting on a bench with a back support, with your back flat against the pad. Place your feet flat on the ground for stability.
Grab a kettlebell with one hand and clean it to your shoulder, so your palm faces forward and the kettlebell rests on the back of your forearm.
Brace your core and make sure your wrist is straight.
Press the kettlebell overhead, extending your arm fully without leaning to the side or twisting your body. Keep your elbow under the wrist throughout the motion.
Once your arm is fully extended and the kettlebell is above your head, pause briefly at the top.
Lower the kettlebell back down to the starting position at your shoulder, controlling the movement.
Make sure to complete the desired number of repetitions with one arm before switching to the other arm.
Maintain your posture with a straight back and engaged core throughout the exercise.
Remember to choose a kettlebell weight that allows you to perform the exercise with good form. It is important to warm up your shoulder joints before performing overhead presses to avoid injury.
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Kettlebell Seated Single-Arm Military-Press FAQs
What muscles does the Kettlebell Seated Single-Arm Military-Press work?
The Kettlebell Seated Single-Arm Military-Press mainly works the shoulders, with help from the triceps and core. The main muscles are the anterior deltoid.
What equipment do you need for the Kettlebell Seated Single-Arm Military-Press?
Exercise bench or kettlebells.
Is the Kettlebell Seated Single-Arm Military-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 Single-Arm Military-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Seated Single-Arm Military-Press variations and alternatives?
Similar exercises include the Barbell Seated Overhead Behind-Neck Press, Barbell Seated Military-Press, Kettlebell Single-Arm Clean & Push-Press and Kettlebell Arm Bar.
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