The chest is often trained using traditional barbells and dumbbells, but kettlebells provide a unique and highly effective alternative for strength, hypertrophy and functional performance. Incorporating kettlebell exercises into your chest training can enhance muscle activation, stability and range of motion.
Below are five underutilised kettlebell chest exercises that not only challenge your muscles in novel ways but also have a strong foundation in biomechanics and exercise science.
Why Train Chest with Kettlebells?
Unlike dumbbells, kettlebells shift the centre of mass away from the handle. This off-centre loading increases the demand for stabilisation and proprioceptive engagement during dynamic and static movements. According to a study by Zebis et al. (2011), unstable loading enhances neuromuscular activation of both prime movers and stabilisers, particularly in pressing movements. When applying this to chest training, kettlebells not only load the pectorals but also force greater activation of the anterior deltoids, serratus anterior and core musculature.
Kettlebell-based chest exercises can also improve shoulder health. The increased requirement for stabilisation strengthens the rotator cuff muscles, reducing injury risk during horizontal pressing. Moreover, the increased range of motion possible with kettlebell pressing movements can stretch the chest more effectively, promoting hypertrophy through mechanical tension and muscle damage (Schoenfeld, 2010).
1. Kettlebell Floor Press
The kettlebell floor press is a fundamental movement that allows lifters to overload the chest while protecting the shoulder joint. By limiting the range of motion, the floor press mitigates shoulder impingement risk while allowing heavy pressing. The use of kettlebells increases the requirement for wrist and shoulder stabilisation.
How to Perform:
Lie on your back with a kettlebell in each hand, elbows resting on the ground and forearms vertical. Press the kettlebells until your arms are fully extended, then lower them slowly until your triceps touch the floor.
Why It Works:
The floor press targets the sternal fibres of the pectoralis major while also engaging the triceps brachii. A study by Schick et al. (2010) found that floor pressing activates the pectoralis major and triceps similarly to the bench press but with reduced shoulder strain. The kettlebell’s offset load increases the activation of stabilising muscles.
Programming:
Use moderate to heavy kettlebells for 3–4 sets of 6–8 repetitions, focusing on controlled lowering phases.
2. Kettlebell Squeeze Press
The squeeze press is a hypertrophy-focused movement that maximises chest activation through isometric contraction. When performed with kettlebells, the instability and grip demand increase the difficulty.
How to Perform:
Lie on a flat bench or floor, press two kettlebells together at the handles with your palms facing each other. Maintain constant inward pressure as you press the bells up and down.
Why It Works:
This exercise creates constant tension on the pectorals through the adduction component of the squeeze. Research by Barnett et al. (1995) shows that internal rotation and adduction during pressing increase pectoral activation. The squeeze press replicates this, particularly targeting the inner chest.
Programming:
Use lighter kettlebells to ensure maximal tension and perform 3–4 sets of 10–12 reps. Focus on the mind-muscle connection to maximise hypertrophy.
3. Kettlebell Fly Press
A hybrid between the dumbbell fly and press, the kettlebell fly press enhances time under tension and improves eccentric strength.
How to Perform:
Begin on a bench with a kettlebell in each hand, arms extended above the chest. Lower the kettlebells out wide in a fly motion with a slight bend in the elbows, then transition into a press on the way up.
Why It Works:
This movement combines the benefits of eccentric overload from the fly with concentric power from the press. According to studies by Douglas et al. (2017), eccentric-focused movements significantly contribute to hypertrophy by causing muscle damage and improving tendon resilience.
Programming:
Perform 3 sets of 8–10 reps using moderate weights. Emphasise a slow eccentric and explosive concentric phase.
4. Kettlebell Archer Press
The archer press mimics an archer drawing a bow, offering a unilateral focus that improves muscle symmetry and neuromuscular control.
How to Perform:
Lie on a bench or floor with kettlebells in each hand. Press one kettlebell while the other arm lowers into a fly position. Alternate sides each rep.
Why It Works:
This exercise increases unilateral pectoral engagement and challenges the core through anti-rotation. Research by Behm and Sale (1993) indicates that unilateral resistance training improves intermuscular coordination and bilateral strength transfer. It also aids in correcting muscular imbalances.
Programming:
Perform 3 sets of 10 reps (5 each side). Use lighter kettlebells and focus on slow, controlled movement to prevent joint strain.
5. Kettlebell Push-Up with Hand on Bell
A variation of the standard push-up, this movement incorporates instability and a greater range of motion on one side of the chest.
How to Perform:
Place one hand on a kettlebell and the other on the floor. Perform a push-up, lowering your chest until the floor hand is fully flexed and the bell side is extended. Alternate sides each set.
Why It Works:
This movement introduces unilateral instability and increases the depth of the push-up on the kettlebell side. According to Calatayud et al. (2014), unstable push-up variations activate more muscle fibres in the chest and shoulders than stable counterparts.
Programming:
Use bodyweight or wear a weighted vest. Perform 3–4 sets of 8–10 reps per side.
Conclusion
Kettlebells offer a versatile and scientifically-backed method for chest development. The unique loading mechanics enhance stability, hypertrophy and neuromuscular efficiency. Incorporating the exercises above can not only break plateaus but also improve shoulder health and functional strength. The use of kettlebells in chest training is supported by biomechanical and EMG-based research, making it a practical and effective choice for serious athletes and recreational lifters alike.
References
Barnett, C., Kippers, V. and Turner, P. (1995) ‘Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles’, Journal of Strength and Conditioning Research, 9(4), pp. 222–227.
Behm, D.G. and Sale, D.G. (1993) ‘Velocity specificity of resistance training’, Sports Medicine, 15(6), pp. 374–388.
Calatayud, J., Borreani, S., Colado, J.C., Martin, F., Tella, V. and Andersen, L.L. (2014) ‘Bench press and push-up at comparable levels of muscle activity results in similar strength gains’, Journal of Strength and Conditioning Research, 28(6), pp. 1466–1472.
Douglas, J., Pearson, S., Ross, A. and McGuigan, M. (2017) ‘Chronic adaptations to eccentric training: a systematic review’, Sports Medicine, 47(5), pp. 917–941.
Schick, E.E., Coburn, J.W., Brown, L.E., Judelson, D.A., Khamoui, A.V., Tran, T.T. and Uribe, B.P. (2010) ‘A comparison of muscle activation between a Smith machine and free weight bench press’, Journal of Strength and Conditioning Research, 24(3), pp. 779–784.
Schoenfeld, B.J. (2010) ‘The mechanisms of muscle hypertrophy and their application to resistance training’, Journal of Strength and Conditioning Research, 24(10), pp. 2857–2872.
Zebis, M.K., Bencke, J., Andersen, L.L., Døssing, S., Alkjær, T., Magnusson, S.P. and Aagaard, P. (2011) ‘The effects of neuromuscular training on knee joint motor control during sidecutting in female elite soccer and handball players’, Clinical Journal of Sport Medicine, 21(2), pp. 117–125.
