Kettlebell Seated Neutral-Grip Shoulder Press

1. Start by selecting an appropriate weight for your kettlebells and sitting down on a bench with a backrest to help maintain proper posture.

2. Pick up the kettlebells using a neutral grip (palms facing each other) and bring them to shoulder level, making sure your feet are planted firmly on the ground.

3. Your elbows should be pointing forward and the kettlebells should be at ear level.

4. Press the kettlebells vertically upwards until your arms are extended above your head, but do not lock out your elbows at the top.

5. Keep your core engaged and back straight throughout the entire motion to avoid arching your lower back.

6. Slowly lower the kettlebells back down to the starting position at shoulder level, controlling the weight on the way down.

7. Perform the desired number of repetitions, making sure to maintain the neutral grip and proper form throughout the set.

This exercise primarily targets the deltoid muscles in the shoulders while also engaging the triceps and upper chest muscles to a lesser degree. It is important to breathe out on the effort (pressing up) and breathe in as you bring the kettlebells back to the starting position. Adjust the weight of the kettlebells according to your strength level, and avoid using momentum to lift the weights—this can cause injury and reduces the effectiveness of the exercise.

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