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Kettlebell Workouts For Chest

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.

author
Ellen Grant
• Friday, 11 December, 2020
• 8 min read
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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.

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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.

chest press kettlebell exercise exercises arm instabile muscles workout workouts core football easy kettlebells effect routines simple
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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. 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

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We cover topics like technique, how to chalk a kettle bell, breakdown of kettle bell movements, strength building and kettlebellworkouts for specific niches like combat sports and fitness competitions. 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.

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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.

chest kettlebells cool kettlebell press variation dragondoor dragon
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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.

kettlebell workout chest complete upper body kettlebells workouts
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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.

kettlebell chest exercises press arm bell single kettle strength exercise clean shoulders shoulder cardio pull knees well fitness hand
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Kettle bell training is highly technical and as such should be respected and learned correctly. 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 kettlebellworkouts 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 kettlebellworkouts 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 exercises workout arms shoulders body circuit workouts exercise press overhead ball medicine fitness abs
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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.

kettlebell chest press arm single exercise bench ok
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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 kettlebellsworkouts.com - https://kettlebellsworkouts.com/kettlebell-exercises-for-chest/
2 www.kettlebellkings.com - https://www.kettlebellkings.com/blog/chest-building-kettlebell-workouts/
3 traininghardcore.com - https://traininghardcore.com/the-best-kettle-bell-chest-exercises-to-get-shaped-and-defined-pecs/
4 musclerig.com - https://musclerig.com/kettlebell-chest-exercises