Shoulders · Kettlebell
Kettlebell Seated Two Arm Military Press
How to do the kettlebell seated two arm military 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 and rack two kettlebells at shoulder height with palms facing in. Brace your core and press both bells overhead until your arms lock out, then lower under control.
- 1Your shoulders driving the bells straight overhead
- 2Your core tight and ribs down to keep an upright torso
- 3Your triceps finishing the lockout at the top
Common mistakes
- Arching your lower back to heave the weight up
- Pressing the bells out in front instead of overhead
- Letting the kettlebells crash down out of the lockout
Muscles worked
The kettlebell seated two arm military 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
- ObliquesMinor
Kovo programs the kettlebell seated two arm military 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.