Chest · Kettlebell
Kettlebell Bench Press
How to do the kettlebell bench press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on a flat bench with feet planted on the floor, holding a kettlebell in each hand at chest level. Press the kettlebells up until your arms are extended, then lower them under control back to your mid-chest.
- 1Retract your shoulder blades and feel your chest, shoulders, and triceps
- 2doing the work
- 3Keep your feet planted and core engaged for a solid base
- 4Squeeze your chest and triceps at the top of each rep
Common mistakes
- Flaring your elbows excessively or letting the kettlebells drop fast
- Arching your lower back too much or lifting your hips off the bench
- Letting the kettlebells wobble or your wrists bend backward
Muscles worked
The kettlebell bench press mainly works the mid chest, with the triceps, upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the kettlebell bench press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.