Kettlebell chest exercises feel different—in a good way. They challenge your muscles, balance, and control all at once. Unlike machines or barbells, kettlebells move freely, so your chest works harder to stay stable.
What follows are 7 kettlebell chest exercises all clearly broken down below:
1. Kettlebell Floor Chest Press (Beginner)
How to do it:
- Lie flat on the floor with a kettlebell in each hand firstly.
- Then keep your knees bent and feet flat.
- Start with the bells till at your chest, elbows on the floor.
- Press both kettlebells upward until your arms are fully extended.
- Slowly lower the bells back down lastly.
Precautions:
- Start with light to moderate kettlebells.
- Avoid arching your lower back.
- Keep your shoulders on the floor to avoid stress on the joints.
Recommend:
- 3–4 sets of 8–12 reps
Equipment:
- 2 kettlebells
- Exercise mat (optional)
2. Kettlebell Push-Up (Beginner to Intermediate)
How to do it:
- Firstly lace two kettlebells on the floor shoulder-width apart.
- Grip the handles and get into a push-up position.
- Lower your chest between the bells.
- Push back up to the top position.
Precautions:
- Use stable, flat-bottom kettlebells to avoid tipping.
- Engage your core to prevent lower back strain equally important.
- Beginners can perform on knees if needed.
Recommend:
- 3–4 sets of 6–10 reps
Equipment:
- 2 kettlebells
3. Kettlebell Tall Kneeling Chest Press (Intermediate)
How to do it:
- Kneel on both knees with a kettlebell in each hand.
- Bring the bells to chest level (rack position).
- Press both kettlebells straight out in front of your chest.
- Pause, then return to the starting position.
Precautions:
- Use moderate weights.
- Keep your glutes tight to avoid leaning back equally important.
- Maintain a tall, upright posture.
Recommend:
- 3 sets of 10–12 reps
Equipment:
- 2 kettlebells
4. Kettlebell Bench Press (Intermediate)
How to do it:
- Lie flat on a bench holding a kettlebell in each hand.
- Start with the bells at your chest.
- Press the kettlebells up until arms are extended.
- Lower slowly and repeat.
Precautions:
- Start light; kettlebells move more than dumbbells.
- Keep the wrists stable at the same time elbows slightly tucked..
- Ask for a spotter if lifting heavy.
Recommend:
- 3–4 sets of 6–10 reps
Equipment:
- 2 kettlebells
- Flat bench
5. Kettlebell Pullover (Intermediate)
How to do it:
- Lie on the floor or bench concurrently with one kettlebell held with both hands.
- Start with the kettlebell over your chest firstly.
- Subsequently slowly lower it behind your head with straight arms.
- At last pull the kettlebell back to the starting position.
Precautions:
- Control the movement—don’t drop the bell anyway.
- Besides keep your elbows slightly bent throughout.
- Avoid flaring your ribs certainly.
Recommend:
- 3 sets of 10–12 reps
Equipment:
- 1 kettlebell
- Floor mat or bench
6. Kettlebell Renegade Row with Push-Up (Advanced)
How to do it:
- Get into a push-up position holding kettlebells.
- Perform a push-up.
- Row one kettlebell up to your waist while keeping your body stable.
- Lower, then repeat on the other side.
Precautions:
- Choose heavy, flat-bottom kettlebells for stability in due time.
- Engage your core in time to avoid twisting.
- In the meantime go slow to control each part.
Recommend:
- 3–4 sets of 6–8 reps per side
Equipment:
- 2 kettlebells
7. Bottoms-Up Kettlebell Press (Elite)
How to do it:
- Stand tall with a kettlebell in one hand, at the same time held upside down (bottoms-up).
- Keep the bell stable at shoulder height further.
- Press it overhead while maintaining balance.
- Lower slowly and repeat identically.
Precautions:
- Most important start very light—this is a stability-focused move.
- Not only keep your wrist neutral but also arm vertical.
- As a matter of fact focus on control over weight.
Recommend:
- 3 sets of 6–8 reps per side
Equipment:
- 1 kettlebell
1-Week Kettlebell Chest Workout Plan for Beginner
| Day | Exercise | Sets × Reps | Notes |
|---|---|---|---|
| Monday | Kettlebell Floor Chest Press | 3 × 10–12 | Focus on form; light to moderate weight |
| Kettlebell Push-Up | 3 × 6–10 | Use knees if needed | |
| Kettlebell Pullover | 3 × 10 | Light bell; full range of motion | |
| Wednesday | Kettlebell Tall Kneeling Chest Press | 3 × 10 | Engage core and glutes |
| Kettlebell Push-Up | 3 × 8 | Slightly wider grip for chest focus | |
| Friday | Kettlebell Floor Chest Press | 4 × 8 | Slightly increase weight |
| Kettlebell Pullover | 3 × 12 | Control eccentric motion |
Kettlebell chest exercises are significantly a great way to build strength and control. In addition, with the right form and weekly plan, you’ll see steady progress. So start simple, then add more challenge as you improve.
Hi, I’m the editor here at Leadman Fitness. We’re a manufacturer focused on producing top-quality barbells, plates, kettlebells, dumbbells, and strength training gear. I’ve been into sports and fitness for years, and I know my way around all kinds of gym equipment—both from using it and helping create it.
I spend a lot of time understanding the real problems people run into in the gym—whether it’s beginners trying to pick the right gear or experienced lifters looking for something more durable. I stay in close touch with our production team and talk directly with other equipment makers, so we’re always improving based on what real lifters and coaches are looking for.
What I share comes from hands-on experience—stuff that actually helps people train better, not just in theory, but in real gyms.