Shoulders · Kettlebell
Kettlebell Seated Press
How to do the kettlebell seated 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
- VerticalPush
- Mechanic
- Compound
How to do it
Sit upright on a bench with a kettlebell in the front rack at shoulder height. Press the bell straight overhead until your arm is locked out, then lower back to the rack under control. Sitting removes leg drive so the shoulders do the work.
- 1Feel your front delt and triceps drive the bell straight overhead
- 2Keep your core tight and back against the bench for a stable base
- 3Lock out fully with the bell stacked over your shoulder
Common mistakes
- Don't arch your lower back to cheat the bell up
- Avoid leaning back and turning it into an incline press
- Don't press the bell out in front; keep the path vertical
Muscles worked
The kettlebell seated press mainly works the front delts and triceps, with the upper traps, side delts, forearms, upper chest, upper abs, and lower abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Upper TrapsSupport
- Side DeltsSupport
- ForearmsSupport
- Upper ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- Lower BackMinor
- Lower TrapsMinor
- ObliquesMinor
Kovo programs the kettlebell seated 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 shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.