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. However, there are a few kettlebellexercises for the pecs or chest muscles that can be adopted and fit in with the functional spirit of kettle bell training.
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. First begin by mastering the 2 different kettlebellexercises : the push up with hands on the kettle bell handles and the renegade row.
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.
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. 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 kettlebellexercises 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. It has hundreds of workout plans available but it is not easy to find kettlebellchestexercises 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 kettlebellexercises 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.
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. In short, you will have to hang the kettle bells to the rod using 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.
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 kettle bell workout 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. 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.
I've heard this question on more than one occasion from newbies in my class and just in casual conversation. These guys are used to working individual body parts and have their obligatory leg, chest, back and arm days.
But if you are looking for an incredible, full-body workout to do just three to four times a week, then the answer is kettle bell and body weight training. On the off days, engage in restorative training and other physical activities of your choice.
Personally, I do a great deal of stretching, Martial Arts (striking and grappling), and roadwork (short distance and sprints). One of the greatest advantages of using kettle bells and body weight exercises for chest development is that you’re also working your core, lats and stabilizers at the same time.
You aren’t lying on a bench or tethered to a machine trying to isolate your muscles while leaving your core and stabilizers virtually untapped. Obviously, if you are a powerlifter you will still need the bench press—and bodybuilders will need to achieve symmetry with some isolation training.
While I’m sitting here writing this blog, my chest is screaming from yesterday's workout! For the dips, I keep my feet forward and my chin down, which changes the focus to the inner and lower pecs while taking a lot of stress off of the shoulders and triceps.
There is a virtually unlimited list of fun push-up variations—I perform over 30 variations on a regular basis. Also, make the negative phase active by “pulling” yourself down while including your lats in the movement.
A set of Paraclete bars are a lot of fun, and will allow you to get nice and deep. Not only are your pecs left begging for mercy, but your grip, core and stabilizers are dramatically challenged.
If you are unable to perform a standard push-up, then practice them with your hands placed on an elevated surface like a wall, counter top, step or bench. Once you can do the standard (or ROC) push-ups, we can move onto the other variations like knuckle, offset (one hand to the side and one close to the chest), skewed (one hand by the body and the other out in front), Spider-Man, scorpion, decline, archer, one arm (and the many variations thereof), one arm one leg, 10 and 5 second versions (10 or 5 second count up and down), extended, triangle, reverse, wide, palm heel, scapular, fingertip (5, 3, 2 or 1 fingers), back of the wrist, around the clock, multi-position, tiger, dive bombers, handstand (on a wall or freestanding, more shoulder focus than pecs), one arm pumps and reverse.
Developed by the Russian scientist, Yuri Verkhoshansky, plyometrics were used to increase the performance of track and field athletes by “shocking” the muscles of the legs and core during landing, then repeatedly exploding upward. A few years ago, Senior ROC Robert Miller showed me a technique that I use to this day: roll one kettle bell into position and use your leg to slide the other one into your free hand.
During the press, rotate the kettle bells by about ¼ turn so that your thumbs point toward your head at the bottom of the movement, and toward each other level with your chest at the top—just like throwing a punch. Your arms should be held tightly to your body at the bottom and the handles should be only one to two inches apart at the top.
For the single kettle bell version, we usually go very heavy and perform sets of 5 reps. Instead, your palms should be flat against the kettle bell as you “crush” it with your chest while fully extending your arms.
Perform 5 to 10 reps per set, depending on the weight of the kettle bell and the duration of the movement. For more information on M aster ROC, 8th Degree Black Belt, and Body weight Specialist Phil Ross’ s strength and conditioning programs, videos (including The Kettle bell Workout Library), and workshops, please visit www.philross.com.