Kettlebell Chest Workout

Best Kettlebell Chest Workout

You can start your journey to stronger, more defined pecs with our at-home kettlebell chest workout. Some of the largest muscles in the upper body are in your chest and you use them throughout the day – more frequently than you may realize. Your chest muscles are engaged when you wash your hair, open doors or do other daily activities where you move your arms up and down or across your body.

The exercises below specifically target the chest and its corresponding muscles to add shape and strength. With PowerBlock adjustable kettlebells, you can add a beginner or advanced chest workout to your routine, anywhere.

Kettlebell Chest Exercise Tips

  • Your number one focus for each exercise should be good form. This gives you the most fitness benefits and the lowest risk of injury.
  • The chest press, fly press and front raise can all be done with one or two kettlebells.
  • For most people, we recommend a weight load that allows for 8-10 reps per set with good form to spur hypertrophy. Do fewer reps with more weight to build power or more reps with less weight for endurance.

Kettlebell Chest Home Workout

#1: Floor Chest Press

  • Place a kettlebell on the floor laying on its side about six inches outside where your shoulder will be.
  • Lay on your back with your knees bent and your feet flat on the floor. This is called the “supine” position.
  • Grab the kettle handle with an underhand grip and get into the ready position. Your shoulder blades should be back/down, and your elbow should be at about a 45-degree angle tucked into the body.
  • Press the kettlebell straight up until your arm is fully extended, then slowly lower back into the ready position.
  • Do your desired reps and repeat with the opposite arm.

#2: Close Grip Kettlebell Push-Ups

  • Place a kettlebell on the ground either upright or laying on its side.
  • Assume a plank position with both hands on the kettlebell and arms straight.
  • Do push-ups while keeping your back straight and your elbows in.
  • For added difficulty, do push-ups with one hand on the kettlebell and the other on the floor. Switch hands between sets.

#3: Floor Fly Press

  • Place a kettlebell next to your shoulder and get in the supine position.
  • Grasp the kettlebell handle and assume the ready position, then rotate the arm outward until your elbow and shoulder are parallel.
  • Press the kettlebell upward until your arm is fully extended, then slowly lower it until your elbow touches the ground.
  • Repeat for the desired reps and then switch arms.

#4: Front Raise

  • Stand up straight with your feet shoulder-width apart.
  • Hold a kettlebell next to your thigh with your backhand facing forward, your wrist straight and your elbow slightly bent.
  • Raise your arm in front of the body until it’s pointed straight outward.
  • Pause briefly, then slowly lower the kettlebell.
  • Repeat for the desired reps and then switch arms.

#5: Renegade Row

  • Place two kettlebells on the floor shoulder-width apart.
  • Assume a plank position with your hands on the kettlebell handles and arms straight.
  • Lift the right kettlebell up to your chest, then slowly lower it to the ground.
  • Lift the left kettlebell to your chest and lower it to the ground.
  • Repeat for the desired reps.
  • For added difficulty, do a push-up between each kettlebell lift.
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