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Kettlebell For Pecs

author
Maria Garcia
• Monday, 16 November, 2020
• 8 min read

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.

chest kettlebell exercises pecs press
(Source: fitbodybuzz.com)

Contents

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.

kettlebell chest exercises press weight loss workout kb printable muscles core worked triceps shoulders routine
(Source: yurielkaim.com)

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.

chest press kettlebell exercise exercises arm instabile muscles workout workouts core football easy kettlebells effect routines simple
(Source: www.pinterest.com)

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. Whether you train at home or just fancy a change from your usual routine, hit your pecs hard with kettle bells.

chest kettlebell exercises bigger natural build
(Source: www.youtube.com)

This puts you in an incline position, which may at first feel easier, but with your hands off the floor, you get a greater range of motion, meaning a deeper stretch in the bottom position of each rep. Go as low as you can, pause briefly, then push back up forcefully. Lie on the floor with a kettle bell in either hand and push them up until the bells nearly meet in the middle above your chest with your arms straight.

Keep your hips extended, knees straight and brace your core muscles throughout, advises strength coach Mike Robertson. Alternative, you can do flies on a bench if you attach resistance bands to the kettle bells.

This make the bells more stable, and it increases the resistance at the top, according to trainer Dave Tate of Elite Fitness Systems. Train your chest once a week on its own, or combine it with another upper body muscle workout like your back, shoulders or triceps.

I think the question arises because there doesn’t seem to be any conventional chest based exercises that can be carried over from the body building world that seem appropriate for kettle bell training. One of the main benefits of kettle bell training is that the exercises are dynamic and flow from one movement to the next.

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.

chest kettlebells cool kettlebell press variation dragondoor dragon
(Source: www.dragondoor.com)

Exercise Tip : To increase the amount of PEC muscle activation push the kettle bell in towards the cent reline. Variation 1 : You can press through your heels into a full bridge position in order to increase the range of movement and increase the activation in the glutes, hamstrings and core muscles.

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.

kettlebell chest exercises workouts kettlebellsworkouts workout asked least question once per week routines
(Source: kettlebellsworkouts.com)

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 kettle bell chest exercises mentioned above so combining any overhead work following these chest exercises will reduce your stabilization capacity.

The crush grip does create excellent chest muscle activation but as you are not holding onto the handle the kettle bell can be easily dropped and land on your chest, neck or even face. 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 kettle bell chest 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.

kettlebell chest exercises press arm bell single kettle strength exercise clean shoulders shoulder cardio pull knees well fitness hand
(Source: wwws.fitnessrepublic.com)

In order to exercise your chest you need to add a horizontal pushing movement to your workout. It has hundreds of workout plans available but it is not easy to find kettle bell chest 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.

kettlebell chest calf raises presses exercise skimble exercises workout kettlebells lower
(Source: www.skimble.com)

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.

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.

kettlebell training exercises workout workouts swing kettlebells weight strength physique week body single swings hand fitness muscle routines whole kb
(Source: www.muscleandfitness.com)

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.

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Sources
1 darkironfitness.com - https://darkironfitness.com/why-are-kettlebells-so-effective/
2 www.healthline.com - https://www.healthline.com/health/exercise-fitness/kettlebell-workout
3 www.onnit.com - https://www.onnit.com/academy/kettlebell-benefits/