Kettlebell Reverse Bench Press
Strengthen chest & triceps with this challenging kettlebell variation of the bench press. Build upper body strength and stability.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Kettlebell Reverse Bench Press Instructions
- A flat bench
Positioning:
1. Setup: Lie flat on your back on a bench. Ensure that your feet are firmly planted on the ground for stability.
2. Kettlebell Placement: Hold one kettlebell in each hand. Start with the kettlebells positioned at your chest level. Your palms should face towards your feet (neutral grip).
3. Elbow Position: Your elbows should be bent at about a 45-degree angle from your torso.
Movement:
1. Starting Position: With your kettlebells held at chest level, engage your core and press your shoulders into the bench.
2. Press Up: Exhale as you press the kettlebells upwards. Extend your arms fully but do not lock your elbows at the top of the movement.
3. Control the Descent: Inhale and slowly lower the kettlebells back down to the starting position at chest level, keeping your elbows bent and controlled.
4. Repeat: Perform the desired number of repetitions, typically 8-12 for beginners, ensuring to maintain proper form throughout the exercise.
Tips:
- Keep your back flat against the bench to avoid arching.
- Focus on a controlled movement to engage your chest and triceps effectively.
- If you're new to this exercise, consider starting with lighter weights to master the form.