Kettlebell Incline Bench Press
- Beginner
- Kettlebell
The kettlebell incline bench press is a two-kettlebell upper-chest press performed on an inclined bench. The offset weight of the bells pulls the wrists into a neutral, slightly rotated position, which lets the shoulders move through a deeper range of motion than a barbell allows while still loading the upper chest, front shoulders, and triceps.
How to do the Kettlebell Incline Bench Press
- Set an adjustable bench to a 30 to 45 degree incline and sit with a kettlebell in each hand on your thighs.
- Lie back and use your knees to kick the kettlebells up to the rack position at your shoulders.
- Pull your shoulder blades back and down into the bench and brace your core before pressing.
- Press both kettlebells up and slightly together until the arms are extended over the upper chest.
- Lower the bells slowly back to the rack position with elbows tracking at about 45 degrees from the torso.
- Pause briefly at the bottom with the chest stretched, then press back up for the next rep.
Muscles worked
- Primary:
- Chest
- Secondary:
- Shoulders and Triceps
Why train it
- Builds upper-chest size with a longer, more natural range of motion.
- Strengthens the front shoulders and triceps in the pressing pattern.
- Spares the wrists and shoulders compared to a fixed-bar incline press.
Common mistakes
- Letting the elbows flare straight out to the sides, which strains the front shoulders.
- Pressing the kettlebells with wrists bent backward instead of stacked over the forearm.
- Bouncing the bells off the shoulders instead of controlling the bottom of each rep.
- Lifting the hips off the bench to leverage the press, which kills the upper-chest stretch.
Frequently asked questions
What muscles does the Kettlebell Incline Bench Press work?
The Kettlebell Incline Bench Press trains the chest as the main target. Expect the shoulders and triceps to take some of the load as well.
What equipment do I need for the Kettlebell Incline Bench Press?
Only a kettlebell. Nothing beyond that is required to run the movement the way it is described above.
Is the Kettlebell Incline Bench Press suitable for beginners?
Yes. The Kettlebell Incline Bench Press is rated beginner: the pattern is quick to pick up and forgiving when a rep drifts. Start light and add weight once the form repeats itself without you thinking about it.
Can I do the Kettlebell Incline Bench Press at home?
Yes, if you own a kettlebell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Kettlebell Incline Bench Press should I do?
Three to five sets of 6 to 12 reps. Sit at the lower end with heavier weight when you are chasing strength, and at the upper end when you are chasing size.
What are good alternatives to the Kettlebell Incline Bench Press?
Bodyweight Knee Push Ups, Cable Bench Press, and Decline Machine Chest Press train the same primary muscles as the Kettlebell Incline Bench Press. Pick whichever one matches the equipment in front of you.