Bench Press (Kettlebell)

A pressing exercise performed lying on a bench with kettlebells, providing a free-weight alternative to barbells with greater range of motion.

Instructions

1. Lie flat on a bench with feet firmly planted on the floor.
2. Hold a kettlebell in each hand at chest height with elbows bent at approximately 45 degrees.
3. Press the kettlebells upward, fully extending your arms without locking elbows.
4. Lower the kettlebells in a controlled manner back to chest height.
5. Keep your shoulder blades retracted and your chest engaged throughout.
6. Maintain a stable position on the bench with your feet driving into the floor.

Tips

• Keep your shoulder blades packed against the bench for safety and stability.
• Lower the kettlebells to a comfortable range of motion, typically when elbows are at or slightly below shoulder height.
• Maintain even pressure between both kettlebells to prevent imbalances.
• Breathe in during the lowering phase and out during the press.
• Control the negative portion of the lift to maximize muscle engagement.
• Perform on a stable, padded bench to ensure proper support.