Kettlebell Seated Two-Arm Military-Press
Strengthen your shoulders and core with the Kettlebell Seated Two-Arm Military Press! A great exercise for upper body strength and stability.
The Kettlebell Seated Two-Arm Military-Press is a compound exercise that mainly works the chest, shoulders and triceps, with help from the traps. You'll need: exercise bench or kettlebells.
Required Equipment
Kettlebell Seated Two-Arm Military-Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Upper Traps (trapezius, upper fibers); Side Shoulder (lateral deltoid)
Kettlebell Seated Two-Arm Military-Press Variations and Alternatives
How to do the Kettlebell Seated Two-Arm Military-Press
Begin by sitting on a bench with back support, holding a kettlebell in each hand.
Start with the kettlebells at shoulder height, palms facing forward or each other (based on comfort and wrist position), elbows bent and tucked to your sides.
Brace your core and maintain an upright posture throughout the exercise.
Press the kettlebells vertically overhead by extending your arms, keeping the wrists in a neutral position.
At the top of the movement, your arms should be fully extended, but be careful not to lock out your elbows.
Pause briefly at the top and then slowly lower the kettlebells back down to the starting position at shoulder height.
Make sure to control the weight throughout the motion, both when lifting and lowering.
Repeat for the desired number of repetitions and sets.
Ensure that you have proper form throughout the exercise to maximize effectiveness and reduce the risk of injury. It's also important to choose a weight that allows you to perform the exercise with good technique.
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Kettlebell Seated Two-Arm Military-Press FAQs
What muscles does the Kettlebell Seated Two-Arm Military-Press work?
The Kettlebell Seated Two-Arm Military-Press mainly works the chest, shoulders and triceps, with help from the traps. The main muscles are the pectoralis major, anterior deltoid and triceps brachii.
What equipment do you need for the Kettlebell Seated Two-Arm Military-Press?
Exercise bench or kettlebells.
Is the Kettlebell Seated Two-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 Two-Arm Military-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Seated Two-Arm Military-Press variations and alternatives?
Similar exercises include the Barbell Seated Overhead Behind-Neck Press, Barbell Seated Military-Press, Barbell Seated Overhead Press and Barbell Z-Press.
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