Suddenly moving onto a bench and performing a set of chest presses as you would with dumbbells or a barbell just doesn’t seem to fit. Those with more experience can take the arm out to the side at 90 degrees but you will find your range of movement limited by the floor.
Exercise Tip : To increase the amount of PEC muscle activation push the kettle bell in towards the cent reline. The Kettle bell Half Get Up Press is similar to the Half Get Up (shown in the image above) except the kettle bell starts at the shoulder rather than with the arm fully extended.
You will get great core development from this exercise as well as taking the shoulder and chest muscles through varying degrees of activation and stabilization. I would recommend that you start with the regular half get up before adding in the press to the movement.
If you want to take the elbow deeper and increase the chest muscle activation then you can perform a kettle bell bench press but an even better option in to use a stability ball. As you press the kettle bell overhead from the lying position there is a great deal of torque produced through the body so you will have to use your core muscles in order to counterbalance the movement.
Once you are strong and comfortable with the push up then you can intensify the exercise by perform the movement with your hands on a kettle bell. Exercise Tip : Keep the elbows in and moving backwards during each repetition to improve shoulder health.
For an advanced kettle bell exercise for the chest you can use the push up to renegade row. First you will need a good plank position, push up technique and solid core muscles in order to maintain a nice straight and tight posture throughout the exercise.
Exercise Tip : It is important to keep your core and glutes tight throughout the movement to prevent the hips from sagging below the cent reline. You can now put together these exercises to create an effective workout for the chest muscles.
It should also be noted that the tricep muscles work very hard during all the kettlebellchest exercises mentioned above so combining any overhead work following these chest exercises will reduce your stabilization capacity. One chest exercise that I do see being promoted is the crush grip kettlebellchest press but for safety reasons I do not recommend it.
As your hands get sweaty during each repetition the danger of you dropping the kettle bell increases. So it is for these safely reasons that I do not recommend the crush grip chest press.
Above I have listed 5 of my favorite kettlebellchest exercises, variations and workout ideas. You don’t need to lie on a weight bench in order to work your chest using a kettle bell you can activate more muscles by using the exercises above.
Many kettle bell exercises like the Snatch, Overhead Press and Turkish Get Ups do use the chest muscles indirectly so don’t be surprised if mixing up some of these exercises with the ones above creates additional fatigue. In order to exercise your chest you need to add a horizontal pushing movement to your workout.
The kettle bell floor press is the most intense kettlebellchest exercise but variations of the Turkish get up are more practical. The kettle bell is a heavy weight (usually cast iron) covered in vinyl with a hand grip.
They are used as an alternative to dumbbells and barbells for a complete upper body workout. These compound movements are great because they not only develop strength, but also improve your muscular coordination and balance.
Some envision long distance athletes, such as marathon runners and triathletes, when they think of fit people. In my humble opinion it's the person who consistently and reliably performs best in three areas: Cardiovascular, Strength and Flexibility.
If you strive for balance in your workout regime this type of training is a real winner. If you only pay attention to improving your flexibility, you could increase your risk for injury.
You should always try to do movements that train your mobility, stability, and strength to get the optimum benefits. It Develops Functional Strength- By concentrating on fundamental movement patterns, kettle bell training helps you develop real, usable functional strength.
These basic exercises require your body to work as a unit instead of isolating particular muscles. The great thing is that kettle bell lifts, such as the Turkish Get Up, work both your abs and lower back muscles.
Simply lie on the ball face up, hold a kettle bell in each hand and perform the exercise as if you're on the floor. The one-arm kettle bell floor exercise works the chest and triceps muscles.
Slowly lower the weight back to the floor and then repeat the exercise. The extended range one arm kettle bell floor press will strengthen your triceps and the chest muscles.
Press the kettle bell upward while you simultaneously pivot one leg over the other. To perform this exercise, start by holding the kettle bell between your feet with the knees bent.
The kettle bell must reach your chest level with your elbows tucked in. To perform a double snatch you will need two kettle bells and lots of space to swing them around.
Hold the two kettle bells at the center and bend at the waist, keeping your spine neutral. When you are ready, explode upward and swing the kettle bell forward.
When the kettle bells are at the midpoint (your chest level) knock them back a little and push upward as hard as you can to drive them up. Using Kettle bells to perform chest flies may seem a tad bit odd but it is something that a lot of serious body builders are starting to do in order to encourage extra pectoral development.
Body builders such as the great Dexter Jackson have always been advocates of fly's to develop awesome Pecs, especially the upper region which most athletes find hard to build up. The kettle bell chest flies exercise on a stability ball: Start by lying down with your back flat on the ball with your neck and head supported.
Hold one kettle bell in each hand and open up both arms, so they're perpendicular to your body. Slowly lift the kettle bells up towards the ceiling, and bring your hands close together.
Return both arms to the starting position, which equals a single repetition. Kettle bells are ideal for building muscle mass and increasing upper body strength.
It is highly recommended learning how to use kettle bells under the watchful eye of a qualified and insured instructor. Kettle bell training is highly technical and as such should be respected and learned correctly.
Make sure you go below the tops of the kettle bells to benefit from the increases range of motion Maintain tension and control the whole way down, you might need to practice This movement will promote good mobility, flexibility and range of motion which builds the entire muscle If this is your first time reading one of our posts, we create kettle bell workouts like this one in collaboration with kettle bell lifting champions and experts which are designed to give you maximal results and not take up much of your time.
We recommend you read more about receiving a quick, free, dynamic kettlebellworkout every week you can click below. Also, we recommend you subscribe to our posts so you can be notified when we publish helpful content for kettle bell workouts.
Our goal is always to create helpful, informative and safe content for you to explore the world of kettlebells, and we think using kettle bells for building muscle mass is an untapped area in our world and theirs. About Mind Pump: The guys at Mind Pump have a really popular podcast in which they shed truth on health, fitness and a host of other topics by providing unique perspectives on workout programs, supplements and faux science.
You can find more from Mind Pump on iTunes, Sticker, Podcast Republic or Google Play. It has hundreds of workout plans available but it is not easy to find kettlebellchest exercises everywhere.
Kettle bells are equally great in chest workouts and help users gain mass and become exceptionally powerful. Let’s learn about these kettle bell workouts to improve your body shape and strengthen chest muscles.
These kettle bell exercises are harder to perform and require better focus for the whole body. You can use the kettle bell workouts for a proper body weight routine and to improve your overall fitness.
Here are the best ways to improve your chest muscles with kettle bell pectoralis workouts. Chest fly exercises are usually performed with dumbbells, but they can be done in the same way using kettle bells.
The motion is going to be the same but the way of holding kettle bells for chest fly will be different. If you are up for a bigger challenge then you can try the one arm kettle bell bench fly.
It requires more control for your upper body to maintain balance. The chest press exercise is performed in the same way as the kettle bell fly workouts.
Kettlebellchest press is a little difficult because the weight of the kettle bell is also on the back palm of your hand. Note: If you put a fitness ball under your upper back, then you will have more balance in your body.
Because of the way kettle bells are made, you can easily balance them against your body. Frank Robert shows how he uses the chest push/pull exercise to create depth in the muscle and bring out veins.
Next we have Kettle bell upper chest press and muscle workout exercise. The upper chest press exercise mainly targets the shoulder muscles.
It is perfect for those who want to train the upper part of the pecs and to hold them tight. The kettle bell bench press can be done with a barbell rod and bands.
You can do the same exercise with weights, but when done with kettle bells, the stabilizer muscle group will be activated. Add these exercises to your workout routine to train your pecs from different angles.
Similar to the narrow grip pull ups, Kettle bell squeeze press workout targets the pecs, upper body, triceps, and hand grips. These are perfect for all those who want to remain in great shape and improve upper body strength.
Other Muscle Groups Worked in This Exercise: Triceps, Abdominal, Shoulders Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines.
Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time. Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness.
Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance. You’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads.
Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises. Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training:
Aim to add more reps each week, then work toward adding more sets as you build strength. Push your hips backward, and bend your knees to reach the kettle bell handles.
Firmly grip the kettle bells, keeping your arms and back straight. This is an excellent exercise to boost both your muscle strength and cardiovascular fitness.
While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs. Engage your abdominal muscles and set your shoulders back.
Exhale as you make an explosive upward movement to swing the kettle bell out in front of you. Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles.
Slowly bend both knees so that your thighs are almost parallel to the floor. Using your leg muscles, with your upper body still, straighten up to your starting position.
Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides. Slowly step forward with your left leg, bending your knee while keeping your right foot in place.
Make sure your left knee doesn’t extend over your toes. A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate.
When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap. Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor.
With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body. When you’ve completed your repetitions, return to your starting position.
When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position. Hold a kettle bell by the handle so that it rests against the outside part of your shoulder.
There are many benefits to working out with kettle bells, for both men and women, across all age groups. According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness.
Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength. A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity.
Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study. According to Harvard Health, kettle bell exercises can also help improve your posture and balance.
You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells. If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises.
Kettle bells tend to swing, so get used to the feel and movement in your hands before using one. Stop immediately if you feel sudden or sharp pain.
A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out. Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness.
The key is to start slow and, if possible, with the help of a certified personal trainer. One major advantage that kettle bells have over dumbbells is that you don’t need a wide range of weight increments to create a workout with them.
Rather, we’ve modified these exercises to more user-friendly—but still supremely challenging—versions that will allow someone of any experience level to train safely and with optimal form. Use this routine to build strength and burn fat now, and develop the requisite stability and mobility to graduate to more advanced exercises at a later date.
When you’ve completed the entire circuit, rest 1–2 minutes, and then repeat for 3 total rounds. Take a deep breath into your belly and twist your feet into the ground (imagine screwing them down without actually moving them) and squat, keeping your torso upright.
Rest your right elbow on your right thigh for support and reach for the kettle bell with your left hand. Stand tall holding the kettle bell in one hand at shoulder level.
Note that your chin should be pulled back so that weight has no trouble clearing it. TIP: “Don’t get fixated on achieving a full overhead lockout right away,” says John Wolf, Innit’s Chief Fitness Officer.
“Just going to where your elbow is bent 90 degrees and holding it isometrically is a ton of work for most people.” If you need to arch your back, causing your ribs to flare in order to lock out your arm overhead, you’re not training the shoulder effectively. Stand with feet between hip and shoulder-width apart and hold the kettle bell by its horns, pulling the bottom of the bell into your lower sternum.
Draw your shoulder blades together and down (“proud chest ”) and cast your eyes on a spot on the floor approximately 15 feet in front of you. Then bend your hips back, imagining being able to touch your butt to the wall behind you.
When you feel a stretch in your hamstrings, extend your hips and squeeze your glutes, tucking your tailbone under as you lock out. Stand with feet between hip and shoulder-width apart and hold the kettle bell by its horns upside down—the bell should face up.
Begin moving the kettle bell around your head, being careful to maintain your posture and not bend your torso in any direction. Set up as you did for the shoulder halo but hold the kettle bell by the handle at arm’s length and make circles around your hips.