Chest · Kettlebell
Kettlebell Neutral Grip Bench Press
How to do the kettlebell neutral grip 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 holding a kettlebell in each hand with your palms facing each other. Press the kettlebells up while keeping your shoulder blades pulled back and down, then lower under control until your elbows are just below the bench line.
- 1Chest and triceps doing most of the work on a shoulder-friendly path
- 2Your palms facing in the whole way to keep elbows tucked
- 3Shoulder blades pinned back and down for a stable base
Common mistakes
- Letting your shoulders roll forward at the bottom
- Flaring your elbows out wide
- Bouncing the kettlebells or letting them wobble at the bottom
Muscles worked
The kettlebell neutral grip bench press mainly works the mid chest and triceps, with the upper chest and lower chest assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- ForearmsMinor
- Upper AbsMinor
- Front DeltsMinor
Kovo programs the kettlebell neutral grip 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.