The upper body's chest is a set of "pushing muscles" which help in all pushing motions. It's necessary to practice chest workouts to maintain fluid movement during all training routines. Both men and women have specific goals when it comes to chest training, which ultimately lead to toning and lifting the bust. Discover the best kettlebell chest exercises tailored for men and women to achieve their desired chest-toning results!
If you're looking to build a bigger chest and enhance your upper body strength from the comfort of home, kettlebell chest workouts are an excellent choice. Incorporating kettlebell chest exercises into your routine can effectively target and engage the pectoral muscles, leading to big pec muscles and a more defined chest.
Let's explore some of the best chest exercises with kettlebells that you can incorporate into your workout routine. Here is the list of 14 Kettlebell chest exercises for men and women , which are discussed one by one later on:
- Kettlebell Floor Press
- Kettlebell Seesaw Press
- Kettlebell Decline Floor Press
- Kettlebell Decline Floor Fly
- Kettlebell Floor Fly
- Kettlebell Crush Grip Floor Press
- Kettlebell Push-Up
- Kettlebell Pullover
- Kettlebell Crush Grip Push-Up
- Kettlebell Upright Front Raise
- Kettlebell Offset Push-Up
- Kettlebell Chest Press
- Kettlebell Incline Press Out
- Single-Arm Kettlebell Chest Press
These exercises are designed to effectively target the chest muscles using kettlebells, offering a comprehensive workout routine for both men and women seeking chest-toning results.
Are kettlebells useful for chest training?
Yes, kettlebells help you develop chest muscle and strength just as well as other free weights like dumbbells and barbells. Simply perform the proper workouts, use the proper load, and extend your duration under strain. You can develop pecks of steel with the help of our 14 chest-specific kettlebell workouts and a few training samples.
Understanding how your chest works before we start will help you better comprehend the benefits of each workout.
How do you use kettlebells to train chests?
Kettlebell Chest Exercise for Beginners
This beginner kettlebell chest exercise requires you to have one set of medium-heavy weight kettlebells. A beginner's kettlebell chest exercise is as follows:
Workout with Sets / Reps
- Kettlebell One-Arm Chest Press - 3 SETS / 6-8 REPS
- One-Arm Kettlebell Push-Up - 4 sets / 10-15 reps
- Two-Arm Kettlebell Front Raise - 4SETS / 10-12 REPS
- Kettlebell Pullover - 3 SETS / 10-12 REPS
- Single Kettlebell Push-Up - 2 SETS / 10-12 REPS
Below, we’ve listed 14 of our favorite kettlebell chest exercises. We use the word "favorite" because we believe that these work best in tightening the chest. Additionally, we will provide you with advice on how to maximize the effectiveness of each workout.
14 KETTLEBELL CHEST EXERCISES FOR MEN & WOMEN
Every workout is made to hit your chest uniquely. Put them together, and you may exercise your chest from all sides, enabling the top and lower heads of your pectorals major and minor to develop properly. Your deltoids, triceps, and lats will also develop as a result of the activities.
Let's go over each exercise, explaining how to perform them, the area of the chest they target, and some key advice for attaining the best pec activation possible.
Kettlebell Floor Press
One or two kettlebells can be used for the KB floor press. We've shown it using just one kettlebell.
How to do a Kettlebell Floor Press
Kettlebells should be placed on the ground about 6 inches farther apart than shoulder width.
- Place yourself between the kettlebells in a lying position.
- With your hand on the kettlebell in an underhand hold, lean to one side.
- Put the other kettlebell in the ready position by grabbing it.
- Your shoulders should be pulled back and down, and your arms should be at a 45-degree angle.
Muscles Kettlebell Floor Press Works on pec major, triceps, shoulders, chest, Arms
Summary: Make sure to exhale as hard as you can at the top and move slowly and deliberately during the downward motion. Additionally, make an effort to maintain your shoulder blades retract and move your shoulders as little as possible.
Sets: 2-3 sets (5-10 reps)
Kettlebell Seesaw Press
How to do Kettlebell Seesaw Press
● Kettlebells should be placed on the ground about 6 inches.
● Place yourself between the kettlebell in a supine position.
● With your hand on the kettlebell in an underhand hold, lean to one side.
● Put the bell in the ready position, which should be your palm facing your body and the bell resting on the outside of your forearm?
● Your shoulders should be pulled back and down, and your arms should be at a 45-degree angle.
Muscles Kettlebell Seesaw Press Works on triceps, front delts
Summary: Your thoracic spine will slightly rotate as a result, and the pec minor and core may contract more isotonic ally. Once you're comfortable with the seesaw movement, feel free to try it, but start slowly because it's a little risky.
Sets: 3 sets (3-5 reps) per side
Kettlebell Decline Floor Press
How to do Kettlebell Decline Floor Press
Kettlebells should be placed on the ground about 6 inches farther apart than shoulder width.
- Place yourself between the kettlebells in a supine position.
- Put the bell in the ready position, which should be your palm facing your body and the bell resting on the outside of your forearm.
- Your shoulders should be pulled back and down, and your arms should be at a 45-degree angle.
- Put yourself in the glute bridge position with your feet firmly on the ground.
- To the point where your elbows contact the floor, carefully drop them back down. Then release again.
Muscles Kettlebell Decline Floor Press Works on glute bridge, pec mst.
Summary: Hold light or medium kettlebells with the bottom of the bell facing the ceiling and the handle in the bottoms-up position. It involves pushing, The floor press works the same muscles as a regular bench press.
Sets: 4 sets (3 Reps)
Kettlebell DECLINE FLOOR FLY
Although we only used one kettlebell in our demonstration, you can perform this with two. In comparison to presses, you'll be using a substantially lighter kettlebell.
How to do Kettlebell DECLINE FLOOR FLY
Kettlebell descent floor fly technique:
- Sit on the floor with a kettlebell resting on the side of your shoulder.
- Take hold of the kettlebell and raise your arm 45 degrees.
- Pull your shoulder blades back and down, pressing them firmly to the floor.
- From this position, turn your shoulder inward so that your hand is towards your body (like a neutral grip).
- Your elbow needs to be slightly bent.
- Now, gradually lower your arm until your elbow rests on the floor.
- Squeeze your chest to raise the kettlebell over your body to the midline without letting your elbow rest on the floor.
Muscles worked on: your core, glutes, and hamstrings, full body exercise.
Summary: You can get a little bit more stretch in your pecs when in the glute bridge position, which is ideal for pec hypertrophy. As you must maintain the Glute Bridge throughout, it will also isometrically work your core, glutes, and hamstrings. Thus, the decline floor press is a full-body workout even though it emphasizes the pecs.
Sets: 3 sets (reps as per your ability)
Kettlebell FLOOR FLY
Although we only used one kettlebell in our demonstration, you can perform this with two. You'll probably use a kettlebell that is substantially lighter than the one you use for presses.
How to do kettlebells FLOOR FLY
Kettlebell Floor Fly Technique:
- Sit on the floor with a kettlebell resting on the side of your shoulder.
- With an underhand grip, take hold of the kettlebell and raise your arm 45 degrees. Pull your shoulder blades back and down, pressing them firmly to the floor.
- When the kettlebell is at upper chest level, press it straight up as though performing a floor press.
- Make sure your back is pressed on the ground and your shoulders are still down. Your elbow needs to be slightly bent.
- Squeeze your chest to raise the kettlebell over your body to the midline without letting your elbow rest on the floor.
- On the last rep, twist your shoulder back to the press position and lower the kettlebell to the floor.
Muscles Kettlebell FLOOR FLY works on Pec major and minor, with stress on your inner chest.
Summary: This will enable you to extend your fly further and exert the most strain possible on your chest. Always pay attention to your chest rather than your shoulders.
Sets: 4 sets (3 reps) per side
Kettlebell CRUSH GRIP FLOOR PRESS
It should be evident that this workout only uses one kettlebell. It should be a heavy kettlebell suited to your degree of strength.
How to do Kettlebell CRUSH GRIP FLOOR PRESS
Kettlebell Crush grip floor Technique:
- Put your feet on the floor or extend them straight out to the ground in a supine position (up to you).
- Grab the kettlebell with your hands on the bell while slanting to one side.
- Turn around with your back to the floor and your shoulders back and down.
- The kettlebell should be on your chest, and your arms should be at a 45-degree angle.
- To bring your kettlebell closer to being level with the top of your chest, push it a bit forward and up.
Muscles Kettlebell Crush Grip Floor Press Works On: Pec major, triceps, and your front delts were all worked. Your inside and upper chest are the focus.
Summary: Make sure your hold on the bell is firm. To make sure the bell is tight, place your hand under it rather than to the side. Squeeze your chest hard, keep your movements slow and controlled, and keep your chest tense for as long as possible.
Sets: 4 sets (3 reps)
KETTLEBELL PUSH UP
Kettlebells are required for this exercise. The kettlebell doesn't have to have the same weight, but it should be roughly the same height overall.Enhance your chest workout by incorporating kettlebell push-up This compound exercise engages multiple muscle groups, including the chest, back, and core.
How to do KETTLEBELL PUSH UP
Kettlebell push-up Technique:
- Kettlebells should be set down at shoulder width apart.
- Put your hands on the kettlebell's handle to establish a neutral grip.
- Push yourself up as high as you can.
- For the given reps, repeat.
Muscles A kettlebell push-up works on Pec Major, Pec Minor, Triceps, Delts
Summary: It indicates a significantly wider range of motion. That will give your chest a wonderful stretch. So, this is a fantastic kettlebell chest exercise for growing muscle. As you gain more mobility, gradually extend the depth of your push-ups.
Sets: 3 sets (12-15 reps)
Kettlebell PULLOVER
One kettlebell should be used to complete the pullover.
How to do a Kettlebell Pullover
Kettlebell Pullover Technique:
- Sit supine with your hands in a neutral position and the kettlebell on your chest while holding it by the horns (the sides of the handle). It should be like an upside-down grasp with the bell lying close to your thumbs.
- Kettlebell up straight by pushing it (with this grip, the bottom of the bell will be pointing up).
- Slowly lower the kettlebell down and back behind you with your arms extended (elbows slightly bent) (your arms will remain extended).
- Pull the kettlebell back over once it touches the ground so that it is directly over your chest and arms.
- For the given reps, repeat
Muscles Kettlebell Pullover Works On Upper head of the pec major and lats
Summary: Your chest should always be the center of attention, not your shoulders. When bringing the kettlebell back up to the midline, use your entire chest while keeping your elbow bent to keep the strain on your pecs.
Sets: 3 Sets (7Reps)
Kettlebell CRUSH GRIP PUSH UP
Set a kettlebell on the floor (ideally a kettlebell with a large bell).
How to do Kettlebell CRUSH GRIP PUSH UP
Kneel and rest your hands on the bell. Your fingers will circle the sides of the bell until your thumbs are almost touching. Your crush grip, also known as a close grip or diamond push-up, is seen above.
- Set yourself up for a push-up.
- Use the crushing grip when doing pushups.
Muscles Kettlebell CRUSH GRIP PUSH UP Works on lower and inner chest, triceps, and delts
Summary: Try to bend until your chest touches the kettlebell and then press up until your arms are fully extended. This will enable you to get a peak contraction at the top and a decent stretch at the bottom, which is excellent for growing muscle.
Sets: 4 sets (7-8 reps)
Kettlebell FLOOR FLY
Although we only used one kettlebell in our demonstration, you can perform this with two. You'll probably use a kettlebell that is substantially lighter than the one you use for presses.
How to do kettlebells FLOOR FLY
Kettlebell Floor Fly Technique:
- Sit on the floor with a kettlebell resting on the side of your shoulder.
- With an underhand grip, take hold of the kettlebell and raise your arm 45 degrees. Pull your shoulder blades back and down, pressing them firmly to the floor.
- From this position, turn your shoulder inward so that your hand is towards your body (like a neutral grip).
- Make sure your back is pressed on the ground and your shoulders are still down. Your elbow needs to be slightly twisted.
- Squeeze your chest to raise the kettlebell over your body to the midline without letting your elbow rest on the floor.
Muscles Kettlebell FLOOR FLY Works On Pec major and minor, with emphasis on your inner chest
Summary: Always pay attention to your chest rather than your shoulders. To keep the stress off your pecs, keep your elbow bent. To raise the kettlebell back up to the midline, really work your chest.
Sets: 4 sets (4 reps)
Kettlebell UPRIGHT FRONT RAISE
How to do a Kettlebell Upright Front Raise
- Hold the kettlebell with a police grip while standing up straight (hand in-between the handle with your palm to the top of the bell.
- Raise the kettlebell up and slightly inward so that it comes up to chest level, roughly in the midline of your body.
- Repeat until you have completed all the reps, then slowly lower the weight back to your side.
Muscles Kettlebell UPRIGHT FRONT RAISE Works on Upper chest and front delt
Summary: Make sure to bring the kettlebell nearer your midline as you raise it, as this will help you activate your chest more. Your elbow shouldn't be moving at all. Throughout the workout, your arm will stay extended with a slight bend in the elbow.
Sets: 3 sets (8reps)
Kettlebell OFFSET PUSH UP
How to do Kettlebell OFFSET PUSH UP
- Kettlebell should be placed on the floor.
- Place one hand on the bell and the other on the ground with your shoulders evenly spaced. An offset location would be this.
- Do your pushups in this manner.
Muscles Kettlebell OFFSET PUSH UP works on Your triceps, shoulders, and pectoralis major and minor muscles were all exercised
Summary: The unbalanced stance encourages core strength and shoulder stability while providing a deeper stretch for the working side. As much as possible, try to get into the working side as well.
Sets: 3 sets (10 reps)
Kettlebell Chest Press
The kettlebell chest press is a fundamental exercise that mimics the traditional dumbbell bench press. This exercise targets the chest, shoulders, and triceps.
How to do Kettlebell Chest Press
- Lay face-up on the floor with your knees bent and your feet flat. With your palms facing each other, hold a kettlebell by the handle with an underhand grip in each hand. Your forearms should be pressed up against the bells.
- Lift the weights toward the ceiling while maintaining a flat back and fully straightened elbows at the top. Let's pause for a moment.
- When your elbows are touching the floor, slowly lower the weights back down by bending your elbows. One rep equals this.
Muscles Kettlebell Chest Press works on Targets the pectoralis major, pectoralis minor, triceps, and deltoids.
Summary: A variation of the one-arm dumbbell bench press used to build chest muscle strength is the one-arm kettlebell bench press.
Sets: 2 sets (8-10 reps)
Kettlebell INCLINE PRESS OUT
Performing the Kettlebell Incline Press Out
How to do the Kettlebell Incline Press Out
- Crush grasps the kettlebell while standing up straight. It can also be held by the horns, bell pointing downward. Keep your core firm and your spine in a neutral position as you stand with your feet hip-width apart.
- Press the kettlebell forward and up while it is at sternum level. You'll be applying pressure at an angle. The bell should be above the level of your head when your arms are completely extended.
- Bring the kettlebell back to sternum level by following the same path.
- For the given reps, repeat.
Muscles Kettlebell INCLINE PRESS OUT Works on: Muscles Pectoralis major upper head, front, and side delts
Summary: This exercise works the shoulders just as much as the chest. Make sure you are concentrating on pec contraction to make this workout as beneficial as possible for your chest.
Sets: 4 sets (10 reps)
Single-Arm Kettlebell Chest Press
How to do a Single-Arm Kettlebell Chest Press
- Lay face-up on the floor with your knees bent and your feet flat. With your palm facing in, grasp a kettlebell by the handle with one hand using an underhand grip. Your forearm should be in contact with the bell. Lay your other arm down by your side on the floor.
- With your shoulder blades flat on the floor and your elbow fully extended at the top, press the weight up toward the ceiling. Let's pause for a moment. To bring the weight back down, slowly bend your elbow until it is touching the floor. One rep equals this.
- Repeat on the opposite side after finishing all of your reps with one arm.
Muscles Single-Arm Kettlebell Chest Press works on: the deltoids, triceps, pectoralis major, and pectoralis minor.
Summary: Lay on the ground and support your upper arm from the floor while holding a kettlebell in one hand. Press the kettlebell straight up and toward the ceiling while extending your arm. Lower the kettlebell and carry out another rep.
Sets: 2 sets (8–12 reps).
Incorporating these kettlebell chest exercises into your routine can help you achieve a bigger chest and improve overall upper body strength. Remember to start with a weight that challenges you but allows you to maintain proper form. As you become more proficient, gradually increase the weight and intensity of your workouts for continuous progress. With consistency and dedication, you can develop big pecs and sculpted chest muscles right at home using kettlebells.
Answering some FAQ's
Q. How to get big pecs fast?
A. Building bigger pecs at home is feasible with bodyweight exercises and creative use of household items:
- Perform push-ups regularly, adjusting the hand placement to target different areas of the chest.
- Try variations like wide-grip push-ups, diamond push-ups, and decline push-ups using elevated surfaces.
- Utilize household items like chairs or sturdy tables for incline or decline push-ups to vary the intensity.
- Incorporate dips using a stable surface like a countertop or sturdy chair to engage the chest muscles effectively.
- Ensure progressive overload by increasing repetitions, changing tempo, or using challenging variations to stimulate muscle growth.
Q. How to get a bigger chest with no equipment?
A. You can develop a bigger chest without equipment using bodyweight exercises and creative workout techniques:
- Focus on push-ups and its variations to target the chest muscles effectively.
- Implement isometric exercises like chest squeezes against a wall or floor to engage and strengthen the chest muscles.
- Use household items like furniture for incline or decline push-ups to adjust the difficulty level.
- Perform chest dips using a stable surface to work the chest, shoulders, and triceps.
- Ensure proper nutrition by consuming enough protein to support muscle growth and recovery.
- Consistency is key; perform chest-focused workouts regularly, ensuring progressive overload to stimulate muscle growth over time.
Last Verdict
You can use a single kettlebell or doubles for any of the above exercises. Just make sure you strike both sides equally while using a single kettlebell. This will lengthen your workout a little, but since one side was taking a break between sets, your rest period shouldn't be too long (5 seconds is enough).
Kettlebell exercises for the chest are a great concept and can help you discover more fun kettlebell moves. The chest muscles benefit from the forceful movement that many kettlebell routines offer.
Kettlebells are so much more than simply the kettlebell swing (as good as it is). For the majority of lifters, adding some kettlebell chest workouts to bodyweight exercises, dumbbell exercises, and barbell exercises is a smart choice.