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Kettlebell For Upper Chest

author
Maria Garcia
• Friday, 23 October, 2020
• 7 min read

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.

chest press kettlebell standing upper
(Source: www.youtube.com)

Contents

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.

chest kettlebell press exercise upper powerful crush build
(Source: www.youtube.com)

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.

kettlebell chest upper build
(Source: www.youtube.com)

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. 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.

kettlebell upper workout body chest arms shoulders workouts targets exercises fitness gym kettle bell arm kettlebells exercise upperbody routine pumpsandiron
(Source: fitmommydiaries.blogspot.com)

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.

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.

kettlebell upper workout body workouts exercises kettle bell fitness chest arms exercise slim down sassy arm kettlebells shoulders targets bride
(Source: pumpsandiron.com)

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.

When people think about kettle bells, the exercises that cross the mind first are swings, cleans and snatches. So, to complete your workout, you need to add some direct chest work, and this article will give you three great exercises that can help.

Push ups are the core of any body weight exercise and one of the oldest and most effective movements you can do for your chest. Push ups target your pecs, but also triceps and front Delta, while at the same time activating your core.

kettlebell upper workout body workouts exercises kettle bell fitness chest arms slim exercise down sassy arm kettlebells shoulders targets bride
(Source: www.pinterest.com)

The raised position will let you go deeper than in regular push ups, which will stimulate your chest muscles even more. The idea is to lie on a flat surface while holding kettle bells above your chest and to start lowering them while keeping your elbows tight to your body.

Like push ups, this exercise also hits your triceps and Delta, but it is primarily a PEC movement. Continue doing it until you feel a stretch in your pecs, and then slowly return to the starting position.

The speed sled is always associated with lower body and conditioning work, but this is underestimating the ability of this unique resistance tool. You can use a speed sled for upper body movements as well, whether you want to improve strength, endurance, or even size.

The goal is to perform reps with light to moderate weight. Stand so the sled is behind you and the handles are in each hand to your sides.

Use as much force as you can perform a press with your hands, so the sled comes forward. Step forward, so you have tension with your strap, and repeat for the desired reps.

kettlebell upper workout body chest shoulders targets bell kettle arms workouts arm exercise fibromyalgia bells work routine weight kettlebells lose
(Source: pinterest.com)

Using as much force as you can perform a rowing movement, so the sled is pulled towards you. Stand so the sled is behind you with your hands holding the handles to your sides.

Perform a front raise movement by lifting your arms straight up until your hands are even with your shoulders. Step forward until you feel tension with the strap and repeat.

After the sled moves, step back, so you have tension with the strap and repeat. After the sled moves, step forward, so you are in the starting position again.

The speed sled is always associated with lower body and conditioning work, but this is underestimating the ability of this unique resistance tool. You can use a speed sled for upper body movements as well, whether you want to improve strength, endurance, or even size.

Strengthening the chest muscles will help you push things easily and effortlessly. Working your chest muscles also has an aesthetic factor (body contouring).

kettlebell exercises chest upper body arms self work workout arm exercise workouts limit training plank core
(Source: www.self.com)

Triceps are located on the opposite side of the biceps at the back of the upper arm. The kettle bell is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training.

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